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Conditioning, Mental Strength, Motivation

Kill or be Killed!

Hi Guys

Today I am bringing you a guest post from one of my good friends, fellow fitness professional and boot camp owner Paul Wilson. This dude oozes energy and has a unique way to train both himself and his clients. So without further ado I hand you over to Paul…

Hey Paul Wilson here,

I just wanted to share with you how I train my clients but more specifically because I would never ask anything from anyone without being prepared to do it myself, it’s how I train.

So when I’m training my guys, in my overactive imagination, it’s me thats doing the workout with them.

Like i’m the one doing their reps,

Like i’m the one whose breathing out of both ends,

Like i’m the one who’s legs are trembling underneath them.

This principle of being prepared to do it yourself, and then expressing that emotion and that energy out for your clients to feed off is exactly what spurs them to the next level. This energy that is humming around our sessions is what allows my workouts to thrive with members who have now become the woodwork.

Although I train my guys outdoors 12 months of the year every year so these guys are more like solid oak trees which are way tougher than your Ikea flat packed furniture.

Wow! I’ve not even got started yet or shared with you what this post is all about.

Dean asked me to share with you guys how I get insane results with my clients and build a tribe or loyal warriors!

Now theres a lot that goes into a program, and a lot of work behind the workout scene in order to get a client an epic result.

And though less intensity workouts are important.

GENERALLY speaking, they are only important because you are doing the INTENSE workouts.

Now if you are someone who is really stressed out with work, life and every time you drop a book you scream like Macaulay Culkin in Home Alone, then training with intensity and brutality is probably not the best thing for you right now, with crazy high cortisol levels you are not going to see benefits.

But for us guys & gals who love to train hard because we know we will see the most change in our physique and physical ability – We train with INTENSITY because it’s where the real change is going to happen!

Arnie said “The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens.”

I know you love that shit too because you’re still with me reading this.

By the way I’ve just finished throwing Atlas Stones in my garden for FUN, and i’m BUZZIN right now hence why you can smell the essence of MAN humming in this blog post today.

So let me hit you with the punch line.

KILL OR BE KILLED!

This is what I do in my workouts and this is how I coach my clients in their workouts.

Workouts are not in the mind. So do not think about it. Escape the mind and be free. You do not need to think about the exercise in hand, because you have already had enough practice doing it to know the movement that you can now play on auto-pilot. Your job now is in the body.

Workouts are in the body! Thats where you do your thinking in a workout, not in your head.

This is great for clients who have had a day of thinking and stressing at work etc.

Escape your mind!

LOSE YOUR MIND!

And enter your body for the physicality.

The brutality you will put in that workout!

I coach my clients this by taking them through that pattern I mentioned above where I release the emotions and energy as if I was doing the workout and I talk them through it as if I was doing it.

I use power words to them like DRIVE, EXPLODE, PASSION, OBLITERATE, SMASH, DESTROY, TEAR IT, RIP IT APART! KILL! KILL! KILL!

KILL YOUR WORKOUTS!

Kill or be killed by your workouts.

**Put your hand up if you have ever been beaten by a workout where you have THOUGHT about it and decide your head isn’t in the right mindset to train today so you go home.** Be honest!…?

Well do not THINK about it!

Remember to escaped your mind and enter your body!

This is the best bit about training!

It’s like meditation only you also actually grow muscle doing it!

I want you to KILL your workouts because your primal body would be it’s leanest, its strongest, its most divine version of itself if it had to fight to live.

Warriors had the best physiques.

Warriors were the fastest.

The leanest.

The strongest.

You do not need to kill anyone or anything, but you DO need to kill your workout and get from it those same benefits!

As modern people we no longer need to kill people. (it’s illegal)

As modern people we now need to kill our workouts!

Never again say to yourself your “mind is not in the game!”

You will never from this day say that again because the game is played with your body!

And now you know this.

You need to set yourself free from the mind!

The mind is the prison.

The mind tells you that you can’t.

The mind makes you think you are not worthy.

Not ready.

Not enough.

Escape the mind and enter the body and enter the now!

And kill it.

Kill that workout. Kill the day! Make it your own!

Own it!

The best thing about tomorrow is you have an opportunity RIGHT NOW to make it better.

I love you people,

Paul Wilson

p.s. Practice doing this – move, shake, bounce, vibrate, do some push ups, jump! Wake up the body by using it the next time your mind goes into over drive telling you negatives and you will then escape the mind prison and free your body! Use it! If you have brain fog sitting at a computer all day, get outside and walk! Walk until you are “out of your mind” and free into your body. Use your body! Find a quiet space away from people and scream out loud and make it a loud place! Be vocal, release that energy! Now you are ready for the game!

Conditioning, General Physical Preparedness, Motivation

You got To Train, To Gain!

Today’s post was gonna be a general training type post, but then I thought instead of just posting a kick ass routine that you can follow, maybe I should kick your butts first to get into the right mindset to get going with it! 🙂 It is sad to see the health of the society around me deteriorating. Today world seems to be a mere shadow of what it was, sure technology is booming but to what expense? seems to me that our health is suffering, there is no balance in what we do. I am not saying that technology is bad, I am as much a gadget freak as everyone else, but I don’t allow that to be to the detriment of my health. Can you care too much? probably, but since it is my job, scratch that, my passion to educate and get people fit and healthy I cannot help myself. I wrote this yesterday on Facebook after some reflection…

What is stopping you?

“I see our society becoming more and more sedentary, however our bodies are built to move. Evolution has us one step away from our hunter gatherer ancestry where we had to forage and hunt for food, this instinct has never left us, however society has become lazy, as technology overwhelms our every move and thought and food has become a convenience not a life force. People

have forgotten how to be courageous, they have forgotten how to handle the hardship and discomfort, but would rather run to a doctor for a pill or the bottom of a pint glass before confronting what they fear. We are much more than that. It is vital we reclaim our well being through physical, mental and spiritual means. Be courageous, stand up for yourself, fight for your health, because no one else will.”

What does that mean to you? does that scare you? does it give you a realisation that things have to change, but you just see obstacles? Well guess what? obstacles are the to climb over, we are defined by our actions. Do you really want to slob in front of the TV and do nothing or do you want to stop making every excuse in the book and get off your ass and make something of your life?

Just Do It!

So those of you who think they don’t have time to get into shape and start moving I am telling you now it is an EXCUSE. you don’t need a gym, all you need is you and if you tell me that you don’t have time to spare 10-20 minutes of your day to exercise than I don’t believe you. I have dozens of clients who have kids, jobs and still come to train with me. If this is striking a chord then good, it is meant to, you CAN do this!

The only person who is stopping you is YOU!

Training Options

So Here are some training options I recommend, the first one is body weight only then second one is with minimal equipment, which is the session I did. I was short on time so I made sure i gave it MAXIMUM Effort!

Beginners Routine

Ok this is easy to blast out in 20 minutes, it that is too long, go all out on one of the 2 exercises below. You are shooting fro 30 seconds of work and 30 seconds of rest in between. If you are doing both then give yourself 1-2 minutes rest in between. do 10 rounds of 30/30, so you will do 5 rounds of both burpees and push ups in the first part and 10 rounds of squats in the second.

Burpees / Push Ups (30s/30s x 10)

1 – 2 Mins Rest

Squats (30s/30s x 10)

Intermediate/Advanced

To mix this up a bit you can substitute the push ups with med ball slams to increase the metabolic resistance. Same rule applies for the first part 30/30 x 10 (30 seconds work, 30 seconds rest for 10 rounds). the second one makes use of a skipping rope and increased work/rest ratio. Remember this is meant to be challenging, do not plod along with the rope, make it difficult. You need to be moving your feet at a high cadence, so high knee sprints with the rope or double unders are best.

Burpee Push ups / Med Ball Slams (30s/30s x 10)

1 Min Rest

Skipping 60s/60s x 10

This with be very effective in getting you fit very quickly. For the more advanced practitioners these work well on days when you are not doing strength work.

Yours in Strength and Health

Dean

discipline, Fat Loss, mindset

Shiny Object Syndrome

From when man first evolved, we have recognised the need for exercise, whether it was for building shelters, hunting for food or travelling large distances, even our earliest ancestors had to be aware that they needed energy for these movements.

Unfortunately modern society has had an inverse relationship on the amount of energy that is required for given tasks in our lives. In fact I will go so far as to say that technology is making us lazy. We no longer have to run for our lives or to travel for days to find food and water. It is all around us in abundance and there is no immediate danger from predators, just poor lifestyle choices. Indeed it has come to the point that we no longer need the required amount of energy expenditure necessary for survival.

I believe that we have lost sight of our inner warrior, our ability to be self aware, to be in tune with our bodies and it’s natural sense to exercise and eat naturally.

The last 100 years has seen “fitness training” become a necessity because of the decrease in our survival workload. In fact instead of it being mandatory it is now voluntary to the detriment to our health and longevity. More recently, in the last 50 years there have been growing trends leading to what people now know as cardio training. The term aerobics is known by most and has a multitude of meanings. Firstly jogging was the exercise, which was then replaced by “working out” in fitness centres and gyms.

Unfortunately, we have now become victims of what I call “shiny object syndrome”, where every conceivable gadget has been constructed to entice us to buy devices that are so contrived, that we as a species have lost touch with what the human body was designed for. So now every new gadget promises you fitness nirvana and it seems these days that most “cardio” activities are simply something mildly interesting and if a company can make a gadget promising you by using it 5 minutes a day will give you the body of your dreams then you are sold!

Today’s gyms have rows of shiny treadmills and spin bikes , which are a far cry from what we should be doing. Now we see fitness moving from gyms to the home with even more contrived gadgets, marketed to be the next best thing when in fact they take you further from where you need to be. Despite all these shiny objects, statistics show that we are getting increasingly obese and sedentary, people want to lose fat but without the cost (time & effort) required.

This has to stop, exercise is simple, doing it is the challenge and for that you need to know your why. If you know why you want to achieve your goals then you need to realise that it is hard work not “shiny objects” that are going to get you there. you have the perfect training tool already, your body is all you really need to reach the goals you want. You need to move more frequently and choose your food wisely. Keep it simple and Get Moving!

Motivation

Stand up and Be Counted!

This is the first post I have put in in a long time. I apologise for everyone who reads this blog, I am making no excuses other than sometimes other things come along that you allow to take your attention elsewhere.

In this case I opened up my fitness Business Assert Fitness. Now you would think that by doing this I would blog here even more. But once I jumped in I made every excuse not to write. It took me a while to figure it out, but looking back, putting myself on a bigger stage made me start to question my own knowledge, my confidence waned to the point I didn’t want to put anything out.

Get out of your comfort zone!

I was fine in my comfort zone of my business. Well I say comfort zone, Jumping from one career to another and building a new business from scratch isn’t really working in your comfort zone, but there are times you shy away from things that cause the pit of your stomach to do back flips. I had no problem opening my business and spreading the fitness way, helping 100’s of people struggling with their health. I just didn’t want to say what was on my mind for fear of ridicule. Thinking about that now seems almost ludicrous! I allowed a small fear to manifest itself and stop me doing what I love, to help as many people as possible in their health and fitness goals!

Although very busy I have come to the conclusion that is complete bollocks! Nobody have the same perspective as I have, I am me, I am unique. I base what I believe, my truth on the knowledge I have acquired, based on how I live my life, how I train, what I eat and what I think.

Nobody does that like me!

Now I know everyone can pick up the same books, talk to the same people, listen to the same dvds or podcasts, but no two people would derive exactly the same thing. They would base it on what they have come to believe from years of conditioning. Who is right? who is wrong? does it really matter? It is all based on perception my truth!

I realised that I am doing my readers a disservice by not telling you what I am up to, what I am thinking, my opinions in the world of fitness, my latest training routines, my latest views on nutrition and mindset, the list goes on. How can I inspire people if I have no voice? how can I tell you the best way to live your lives if I don’t communicate with you? I have been on a long journey, but in reality it has just started. After all, it is the journey that defines who you are, more than when you arrival at your destination. Usually you are that wrapped up in getting there that you miss the opportunities along the way to become a better you, the destination ain’t all that. I truly believe you must take the path less travelled, embrace change, do things differently, do them your way!

What is my point?

My point is that everybody, no matter who they are can get caught up in the same things, the fears and self doubts. I believe nobody is immune, you are defined by how you deal with them. Sometimes then lay you bare, sometimes you crush them. Sometimes it depends on circumstance and past conditioning. What ever it is, you CAN do whatever you want to do, you may feel uncomfortable, you may be scared, but ultimately you have got to ask yourself, how much you want it and why you want it? Make it your intention to achieve what you set out to do. Believe in it, make your intention so strong that whatever you need to achieve it sits up in front of you. The universe WILL conspire to help you to achieve what you want. If may challenge you, it may make you doubt, but that is all about the process, testing you to see how strong your intention is, to see if you have the faith and belief to carry it out, because if you do you may just end up with what you want!

The Only Limits are those that you place upon yourself!

So Stay tuned because I am gonna be coming at you with my unique view on life and how to get the most out of it. I look forward to sharing it all with you.

Stay strong

Dean

Fat Loss, Health, Nutrition, self mastery

5 Top Fat Loss Tips for Women

Health means different things to different people. But for me, it is about clean living, removing the foods that your body fights against and giving your body the tools and time to nourish and replenish and restore.

Today I thought I would give you 5 tips for women who are interested in Fat Loss…

5 top fat loss tips for women:

Tip 1: Clean Up your Diet – if you are 10lbs or more overweight, immediately remove bread, pasta, cake, biscuits and any starchy food from your diet for the next 4 weeks. Make the bulk of your diet on fruit and vegetables, lean meats, poultry and fish. If you’re getting hungry or not feeling full after meals, stock up on more veggies, fruits and salad per meal to increase satiety.

Tip 2: Remove the Sugar – if you are fairly lean and don’t want to lose weight, but have a little podge around your belly that you can’t seem to shift, remove fructose from your diet. Fructose is found in fruit drinks, fizzy drinks and agave syrup. Fructose is also found in fruit, so if your belly region is where you would like to focus on losing that last bit of fat, cut out fruits like apples, pears, bananas, pineapple, peaches and the alike and focus on berries such as blueberries, strawberries, raspberries, blackberries all full of anti-oxidants and nutrition with a low Glycemic Index. And yes, although agave syrup is OK initially in weight loss, when you are trying to remove that last bit of fat around the gut, you must cut it out!

Tip 3: You booze you won’t loose – but you knew they anyway right. But I’m a big believer in good times good food good drink, but… on occasions! People seem to never get that bit. You see people tend to drink every weekend, or even every night and this just won’t do. For the time being while you wish to remove fat you MUST remove alcohol from your diet until you reach your desired weight.

And if it is a case where you do drink alcohol, I want you to drink 1 glass of mineral water per every alcoholic beverage that you have. And for good measure complete a 24 hour fast the day after to give your liver a chance to detoxify the poison you put in the day before. This is also very good for increasing insulin sensitivity which if you are 10 lbs overweight you probably should be doing.

Tip 4: Get your rest – Get to sleep by 10:30pm and give your body the rest is requires in order to balance out your hormones for fat loss. Trying to lose weight while getting poor quality sleep is like pissing in the wind. It doesn’t matter how hard you workout, or how clean you eat – you need to sleep. If you’re having a hard time getting to sleep, try meditating 30 minutes before bed. As daft as you’ll feel doing it for the first couple of times, this technique seriously works! Meditating is basically where you stop thinking about the future, or the past, and just close your eye and focus on the now.

That’s why listening and feeling every breath you take in and out is a good focus point on getting yourself in the now. It’s relaxing and hugely important for clearing your mind from the junk will feel it with. (Guess what, as daft as meditating sounds to most people, the majority of the people reading this post will be giving it a go tonight! So give it a go and join them!)

Tip 5: Eat Your Greens – Women in particular will store body fat around their thighs and bum region. This is caused by the alpha-2-receptors that cover these areas inside the female body. Males have more of these receptor in their chest and belly region. It is these alpha-2-receptors where estrogen likes to bind onto and store fat here.

Now one of the the worst form of exercise that I know which will drive more fat to this region is spinning. So if you want to remove the fat from your thighs, stop the spinning classes. Now I’ve not got anything against spinning, but here is why it’s not great for fat loss around the thighs… Excessive freewheeling of the legs caused the calcium plates inside your knee’s to rub and deplete themselves resulting in a sense of fatigue. Before you know it the brain is now sending energy in the form or glycogen to provide energy at the site of fatigue, the legs. However, the freewheeling didn’t use the energy already stored in the legs, it just depleted the calcium plates to make them “feel” as if they are fatigued while all along there was plenty of energy in this area…So now there’s an excess of energy in the legs and estrogen binding alpha-2-receptors which as happy to store as fat.

As well as avoiding this area, females who suffer from excessive fat storage in these areas should eat more indole-3-carbinol. You can find this stuff in cruciferous veggies in particularly kale, spinach and watercress. Eat heaping of that stuff during your day. I also advise consuming a greens drink daily, which I will put up a blog post on in the future about why you should introduce a greens drink into your diet and which ones I recommend.

Let me know if you’ve got any question or if I can help you by leaving a comment below. It’s really cool to be able to change the relationship between food and exercise for our generations to come and it is vitally important in the future waistline of Northumberland.

Yours in Health,

Dean Coulson

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