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5 Ways on How to Lose Fat Fast!

If you Ever want to lost weight,

What ever you do, DO NOT do the following:

1) Count calories – it’s a waste of time. Calories are not made equal. 100 calories in a chocolate bar is NOT the same as 100 calories in brocolli.

2) Steady state cardio like running or Zumba dancing – it’s a waste of time for fat loss – only burns calories as you’re doing it, when you stop, fat burning stops.

3) Hang around friends who bring you down – Have any of your friends ever said “one won’t hurt”? Well guess what, one of anything you shouldn’t be eating or drinking will, it will sabotage your efforts and put you right back where you started. They are only saying this to you to make themselves feel better, because they cannot do it. Don’t hang around with them if you want to improve yourself.

4) Believe that moderation is key – This is said and believed by people who don’t want to accept that to get healthy they have to cut out the crap! – it’s ok if you want to maintain weight, but to lose weight or more importantly FAT, you have got to eat clean with no slip ups. Moderation won’t work, it never has and never will!

5) Going alone – don’t do this either – support, not just in your workouts but also in between your workout sessions when your mindset may slip a little, it is important that you have a support network always. At Assert Fitness Camp we have our members site that we use when clients need help, need motivation and need advice, they go there to get a step a head. Going alone will and will always equal in making something simple, very hard to do.

Yes, I just said it was simple to lose weight. It really is. Eat clean by following our meal plans, train hard in our workouts, and rest harder in between. And you will see A-MA-ZING results!

To find out more about our outdoor group training programs in Ashington and Blyth go to Northumberlands premier fitness experience!

yours in health

Dean

Fat Loss, mindset

A Solution for your New Year Resolutions

It is the month of Resolutions, but do you find yourself making the same ones year after year? make more money? get fit? lose weight? Why do you think you didn’t achieve those goals last year?

I’ve been talking to a lot of people recently about new years resolutions and got to realise that even though there are lots of solutions to a particular problem, many people don’t realise there is or have the courage to do it

Therefore I’ve decided to put my own spin on a solution for your resolutions. I have added below an exert from my new PROPER HARD BACK book, The Fit Formula, which became a best seller on Amazon on the day it was released in December 2011! That is available for purchase at 40% discount at the bottom of this post.

Before I start though know that self belief is a great starting point and the foundation to your success but what’s even more important to succeeding is our belief and support in each other!

“How often have you wanted to do something, but something always got or gets in the way? It happens to many people about a great many things – bigger house, bigger car, more money, lose weight, get fit or own the gym of your dreams. The thing is, these things are end products, they are GOALS if you will – which are really rewards. They come about when you move ‘hell and high water’ to achieve something else that allows you to get your reward and realize your goal. What about wishing you could do something, be something, go somewhere.

Do you want to open a gym? But there is a raft of “problems” to overcome that you just cannot see any way around. Do you want to be mentored by the best in the world, but think you cannot even leave the town you are in? Everyone has desires and dreams, but if they are not coupled with a solid intention, it actually does the opposite of what you want it to do. It can even push your desire away from you. In our ignorance, life protects us and if we haven’t built up the mental strength to handle what we want, life won’t send us things that we are not strong enough to handle.

Anybody can achieve anything they want, but many lack the very thing that is standing in their way between their dreams and their desires…. Faith and Belief! Faith and Belief are what stand in between you and living your dreams, unless you have the belief to do something and the faith to carry it through, then you will find a lot of obstacles in your path. If you fully intend something to happen but it doesn’t, it is usually because something bigger and better is waiting for you around the corner. At the time though, our consciousness isn’t big enough to know. You need to make it bigger, expand your consciousness so that you can see the bigger picture so you are on the same frequency, and then things will become clear. ‘Our dreams are only an intention away.’

Here’s the thing however, intention is a strange beast. Just because you intend to have something, the desire to carry it out, the faith and belief that whatever you intend to have comes to fruition, ask yourself this, can you actually handle it? You may question what I mean, I hear you say of course I can, but what I mean is that anybody wants to have their dreams realized, but have you really thought about the consequences of them? For example, let’s say you want the best gym in your town and you get it, have you really thought about everything else? …the running costs? …the equipment costs? …staffing costs? …getting the clients in? … marketing? …sales? This is when your intention is tested, a lot of people will take a look at this road map and decide it is too much to overcome and may even think that it is impossible to achieve.

However, you must remember, it isn’t reaching your destination that allows you to think bigger. You need to go through the journey to handle it, to grow into that mentality, to expand your consciousness to allow yourself to be able to. If your journey is littered along the way with pitfalls and problems, then as long as you overcome them, then you will become strong enough to handle your dreams when you get there. Put it this way, if someone handed you the gym of your dreams tomorrow, would you take it on knowing what you have just read? Remember, it is not the hurdles or pitfalls that prevent us from reaching our goal, it is the fact that we fail to overcome them that keeps us where we are.

Everyone has the power to succeed; VICTORY is built into every living person! ”

£12 – Pick Up in person

£15 – Sent To You Within The UK

yours in health

Dean

Fat Loss, Health, mindset, Nutrition, palate

7 Health Tips to Survive Christmas

We are approaching the season of good will towards men, but when did that ever mean eating and drinking to excess?

Did you know that the average Britain puts on an average of 11 pounds over the Christmas period – remember it is a whole lot easier to put weight on that to lose it!

Christmas and New Year is the time of year when damage limitation needs to be brought into action. With that in mind, here are some tips to help you stay on track with your Christmas eating and drinking:

1. Start your day with a healthy breakfast. Good rule to follow: eat breakfast like a king, lunch like a prince, and supper like a pauper. Choose omelettes over cereal!
2. Curb your appetite. Drink water before every meal. Your brain can mistake dehydration for hunger. A good rule of thumb is to drink 1 litre for every 50lb you weigh per day

3. Slow down. Eat slower and taste your food. It takes about 20 minutes for your brain to recognize how much is in your stomach, don’t overeat!
4. Set goals for over the holidays. Read them first thing in the morning, throughout the day and before bed. Share these goals with somebody to help you stay accountable!

5. Don’t go anywhere hungry. Arrive at any holiday parties having already eaten something healthy. That way you won’t be too prone to digging into high-calorie party foods.

6. Decide how many drinks you are going to have before the party. Choose light and clear alcohol over dark, and alternate between an alcohol beverage (if you are drinking) and water (same goes for soda). Alcohol is liquid sugar and goes straight to the fat cells! Try not to drink your calories for the day!

7. Exercise on days you eat a holiday meal. Write a plan for your work outs over Christmas. Aim to exercise before a big meal. After exercise our bodies are more sensitive to insulin, which will help prevent the body storing ALL the excess calories as fat. E.g. think squats or lunges for 30s on and then 30s off for 4 mins and then switch to press-ups or tricep dips. Just excuse yourself to a bedroom/bathroom or get the family to join in 🙂
I’m quite strict when it comes to telling clients and boot camper members what to do to get fit and lose weight quickly, but in this case damage limitation is key!

Merry Christmas!

Dean

mindset

The Tale of Two Choices

Having read about my good friend Dax Moy’s traumatics events during the 2004 Tsunami, it once again allowed me to access emotions and memories of past events in my life, which on the surface can be dismissed, but add emotion and things start falling into perspective.

I am going to jump back to 2001. Life was good, I had recently entered into the IT consultant industry, I was now married to my childhood sweetheart Joy, we had moved into our dream home a year earlier and we were looking forward to starting a family. I can remember thinking that I was finally moving forwards in my life having endured a less than successful decade, being able to go on holiday again and pretty much do what we wanted.

In May that year, events unfolded that prevented us from being in one of the most horrific terrorist attacks that the world had ever seen. Of course the events I am referring to were the terrorist attacks on the twin towers in New York. I had every intention that year of surprising Joy with a trip to New york for our wedding anniversary, which is the 12th September. I had it all planned, I had found the hotel, the flights, what trips we were going to do, which places we were going to visit, which of course included the twin towers. Being a laid back kind of guy, I hadn’t booked it, thinking there will always be a flight or hotel, but hopefully I would be able to execute my plan.

Being in IT around 2000 the dot com bubble burst and companies were shedding jobs and of course the first to go were the contract consultants, so I found myself with out a contract in May of that year. It took me 9 weeks to source another one, no biggie really as I was well paid and could absorb it. In that time though, it put our trip to New York out of reach and we didn’t go, I told Joy and we were both disappointed, but we just planned to go another time.

Fast forward to September and instead of our planned lavish trip to New York, we went to the lakes for a luxury week to celebrate our 3rd Anniversary, not exactly the same, but as long as were together I was more than happy. We were heading there on the 11th, I was just finishing up at work, when we started getting reports of planes being flown into the twin towers in New York, it sounded too fantastic a story to beleived ,but as time went on, the true horror of what had happened unfolded. I was actually shell shocked at the time, I just sat at my desk and stared at the screen, then my journey home was done in silence, the radio was on, but I couldn’t hear it. I can remember at the time all I was thinking about was, we could have been in those towers? we would have definitely been in New York, but the towers? it was imagined but very real.

As I am typing this it is actually bringing back that same raw emotion, the feeling of what if, the feeling that we could have been there, caught up in the turmoil and pain and confusion. Our families would have been beside themselves with worry. I know it didn’t happen, but it could easily have had!

I remember being in the hotel in the lakes, watching the news, reading the papers, absorbing the true horror of it all, thinking how lucky we were to be alive. I know that sounds incredible because I do not know what would have happened had we gone, but the possibility was there and at the time it felt real.

I do not think about it too much now, but if anybody starts talking about 9/11, the memory resurfaces as a reminder that life is precious and we should not waste one moment of it.

The next year in 2002, we went to a dream destination, the maldives in the indian ocean. My Sister and Husband had been on their honeymoon the year before and so we decided to go with them to see what all the fuss is about. It was beyond awesome, both me and my brother in law had learned to dive before we went out and let me tell you, the underwater world is just as fantasitc as the paradise above it. It is the only holiday I have shed a tear when we had to leave, everything was perfect. So much so that my wife and I went back the following year in 2003, by ourselves this time. This time we tried a different island and it was still fantastic.

I remember thinking, We have to come for Christmas next year and go for 3 weeks this time and we should go back with my Sister and husband since they missed out this time. The plan was set, Decmeber 2004 we would head back again. Reluctantly we had to head for home and again a tear was in my eye. What a powerful thing to be so emotioanlly attached to a holiday, which was just pure paradise.

2004 and we were still planning our trip, early stages, but the intention was there. However, to our complete Joy, Joy (my wife) became pregnant. We were so happy, because we had been trying for a number of years and had been told we would never naturally conceive. We were quite simply overjoyed. The Maldives wasn’t completely out of the question as Sam was due to Arrive in September of that year. However, Joy’s pregnancy was far from smooth, in fact it was bad enough for her to spend the last 5 months of it in hospital. So any thought of being away for Christmas had to be shelved. Of course there would always be other opportunities.

December 2004, Christmas Day came and went and of course on 26th December, news came through of the disaster in the indian ocean, an undersea earthquake causing a tsanami with devestating consequences to so many people.

This was the second time we had overted life threatening events. I know they were not near misses, we hadn’t just been to the places or that they were booked, but the intention had been there only for events to put us on a different path. I remember seeing an Island we had actually landed at the year before totally wiped out and reading the accounts of the diving staff at the other island we had visited were harrowing.

I remember on both occasions feeling immense sadness and my brain actually visualising us both there and what could have been, funny how your brain does that to process the information of what might have been.

As I am typing this now and when I read Dax Moy recounting his experience in Thailand during the Tsunami, all I could think about was my Family. Emotions being stirred about what is actually important in our lives.

Everyone wants to be successful. I know I do and I know I will be. Because my family are so important I can only ever succeed with the love I continually receive and their support is unequivocal.

This year has been a challenge for me and without their support I wouldn’t be still be doing what I love, changing lives and planning to serve as many people I can in my lifetime.

I hope this story of two near misses allows you to realise that not all decisions are life and death and all problems have solutions it is about overcoming them through intent, persistence and determination, it is about finding the solutions and moving forwards.

Thanks for reading

take care

Dean x

discipline, Nutrition, palate

Kill Your Addictions, the Path to Self Mastery

We live in a world where everything is moving so fast that if you blink you would miss something. The people in it have totally lost the ability to be self aware. Too many times things are just accepted, aches and pains, poor sleep, headaches etc are written off as “life” or getting old. What they don’t realise is that if they just stopped and thought about themselves and how they are living their lives they would realise that they are responsible for how they look and feel and they also have the power th change it if necessary.

How can people change the world, when they cannot even change themselves? they think power comes from accumulating wealth or acquiring material posessions, whilst in reality if they looked closer to home they would realise the the power they seek is within them. Everything you can achieve starts with you and only you.

Mastering yourself is the way to unlocking your true potential.

SELF MASTERY

there is a verse from the Bhagavad – gita that says:

“Live the self by the self, never let the self droop down, the self is the self’s only friend, the self is the self’s only enemy”

what does that mean?

That true power comes from you and you have the ability to harness it. It also says that you are the only person who can hold yourself back. There is noone to blame but yourself. So the next time you catch yourself blaming someone or something else, realise this; you are giving power your away to them, why would you do that? why would you let someone else have a hold over you? Think about it, if you accept the responsibility then it is within you to sort it out.

If you believe it is someone else’s fault how can you ever resolve it and move on?

The path to self mastery is to start with your palate. what you eat, drink, ingest, read, hear, and who you are influenced by has a massive impact on who you are and what you do.

Until people who are overweight or have addictions sort this out then how can they even think about helping other people?

Master what you eat and drink, this is paramount

Shit in = shit out – period!

Everything you eat causes a hormonal response, your body can only work with what you give it. If you feed it crap, if you abuse it, your hormones will be affected.

And here’s the thing. what you eat affects your hormones, but your hormones affect your behaviours, So how you act is affected by what you eat, drink and ingest through your senses!

How can it not be that way!

Do not indulge in excess if you want to be successful and live a happy fulfilling life.

Realise what you are taking in on your television, in the papers and radio. The news for example is massively negative. If you watch doom and gloom all day (which is what you will be doing, as the media knows that tragedy sells) then guess how you will be feeling. You are massively influenced by what you take in. Your whole reality is based on what you are taking in on a daily basis.

You literally are what you eat, drink and watch on television, listen on the radio and who you hang around with on a daily basis. If they are negative, then you need to change it because you will feel the affects. Why would you want to willingly feel like this?

Food is the major addiction of many people in this modern world, however many people are incomplete denial that it is an addiction.

I mentioned our influences before, well food can be thought of as our first influence. Control of your food is vital to being fit and healthy. As you may have heard many times before, you are what you eat, food is taken apart and it becomes you.

You know that if you put diesel in a petrol engine then it will break it. It is the same with the food that you consume, however why are people still surprised that when they continue to put shit in their mouths that they feel shit and fall ill or when they drink poison or listen to crap that they feel down and out?

Incorrect eating will lead to stress as the body tries to deal with all the crap. And when the body is stressed it shuts down and this can cause real damage due to the amount of hormones released, which are detrimental to your health.

All addictions are controlling and disempowering. they talk to you subtly at first, tell you moderation is good, just have a little bit, you have had a hard day, you have earned it, whos gonna know, you deserve a treat. However as the addiction grows it becomes a war of attrition to try and control it. The inner voice that started off encouraging you is now in full control telling you anything and everything to get what it wants.

How many of you just give up and eat crap because they cannot be bothered to make anything healthy and so reach for the takeaway menu? most people aren’t even aware of it and would think that it is their choice, but in reality it isn’t. It is your addiction to food that is controlling.

It’s the same with drink, I have had many mates who use a hard days graft any night of the week as an excuse to drink. Now we all know about alcohol and you can have a great night out every now and then, but every night and into oblivion??

There are too many people out there claiming to be experts in training and nutrition and these are the same people who do not practice what they preach. Life gets in the way.

But let me ask you this. How can you be an expert at something, and try to help people when you cannot master the basic principles yourself?

So whats the answer?

TRUE POWER

stop feeding you addictions, remove their power and they will shrivel up and die, but also remember that addictions are cunning and will not go without a fight. Be aware at all times, do not let them back in! You have to be strong on all fronts and just like any other habit they will go and be replaced be another better one.

Start by addressing your food and drinking habits. If you are overweight then, remove all the garbage you are eating, write down everything and start making adjustments be eating healthier, natural foods. Look at making your diet up with 80% of one ingredient foods, drink more fresh water and less tea, coffee and fizzy drinks.

Stop watching the news or sensationalistic programs and start feeding your mind with inspirational programs. Read more motivational and inspirational things instead of what celebrity has had what done, who cares!!

Look at the company you keep, are they dragging you down?

Be brutally honest! if they are, look at gradually finding people who are more engaging and not gossip mongers who are an extension of the news on TV.

Change can be scary and uncomfortable, but they are only feelings that cannot harm you. When you change everything around you will change. Take control of your life and don’t worry about the people around you adjusting, work on yourself and by becoming more self aware, controlling your food, removing addictions and bad habits you will find that you will Shine.

Lets all shine together

Take Care

Dean

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