The Quickest Way to Improve Discipline

Commitments

We are social animals.

The importance of this cannot be stated enough.

It might literally be healthier to be an alcoholic with lots of friends than lonely.

When it comes to exercise and sticking with any goal.

It is easy to let ourselves down.

We don’t see the consequences straight away, so we eat those bars of chocolate every night.

But letting somebody else down? That’s another story.

Disappointing others triggers pain. Pain of disappointing the tribe.

As humans avoiding pain is a lot more important than seeking pleasure.

You can use this to your advantage.

When setting out on a goal, Commit to someone else. A trainer, your best friend, your spouse, your dog.

When you commit to someone else, there’s immediate pain when not doing the right thing.

You’ll believe this when you commit.


The Surprising Way To Increase Your Self Control

Split Personalities

You have two voices in your head.

One of reason, the other of emotion.

Reason knows it’s healthy to go the gym.

Emotion makes you feel like not today.

Unless you have had a huge health scare, the emotional voice will always be stronger.

But there is a way to give your rational brain a chance.

A way to give yourself a chance to do the right thing.

Slowing down.

So

Before saying yes to that 3rd bag of crisps.

Before saying yes to that drink to “unwind”

Before saying yes to that McDonald’s.

Slow down.


When faced with a temptation, the emotional brain screams like a tsunami.

But what happens even the strongest of tsunami’s?

They dissipate.

Slowing down allows your rational voice be heard. Reminding you that maybe you don’t need to drink that much, eat that much, smoke that much, spend that much.

So slow down to face temptation.





One Simple way to Increase your Willpower Over Christmas

Waking up on the wrong side of the bed.

You know those days. The days where the alarm clock feels like a smack in the face.

On a cold December Tuesday Pat had this exact morning.

A morning where three alarms aren’t enough. Everything feels like a chore. Emails barely touched. Within the first meeting concentration is hard to come by.

The temptations take hold on these days. Working so hard not to get sacked from your job, other things fall along the wayside.

A long day can make the glass of wine more appealing or the chocolates bought by your partner.

Life goes on

Unfortunately Christmas offers no respite. As we find ourselves growing more weary from a long year, work shows no let up.

Projects need to be pushed through. Budgets for the next year need to be accounted for.

it is no wonder Pat follows the path of least resistance.

This path during Christmas has parties every week and more alcohol available than a small brewery.

All the ads and triggers around consumerism, sparking that need to relax and enjoy Christmas. Sweets, goodies and everything luscious available on demand.

These all create the right conditions for Pat to falter. Long day's need a few glasses of wine. A long week can be followed with a blow out on the weekend.



Start the Day Strong.

Contrast that with Phil. Phil works the same job as Pat,

But Phil makes it his mission to start the day strong.

The alarm goes off like a tonne of bricks. But Phil stops, takes a deep breath counts to 10 and gets up anyway.

And he’s off.

Up 10 minutes earlier than usual. He notices the dog has left his customary pooh on the floor. Hardly something you would dream of doing with your precious time. But he’s already up so might as well pick it up.

Pooh disposed hands washed, Phil now has two tasks done before Pat has forced himself to do anything.

The grogginess has been lifted from Phil and because he’s up at his proper time he can make a quick breakfast. Nothing spectacular, just some oats and blueberries. .

Powered up with a proper breakfast, he begins to open his emails just to get a head start. .

For Phil getting up at the appropriate time overcomes the initial inertia. It creates momentum. As Phil goes from task to task. His initial laziness has been overcome

This is a stark contrast with Pat, who’s poor start overwhelms him.


Use your willpower muscle straight away.

If you want to keep control this December you can take a note from Phil’s book.

A good day starts with an early win. It’s this early win that can give you momentum.

Starting the day using willpower is analogous to growing a tree.

Our willpower is like seeds in the ground in the morning.

Given the right conditions, our willpower can blossom and grow strong. As we gain more and more momentum we build our strength to say no to the temptations of Christmas.

Whereas Pat starves his willpower from the start. Like removing light for it to grow, resisting temptations becomes almost impossible.


One Thing To Increase Willpower- Start Using it early!

So One thing you need to increase your willpower- Start using it early.

Complete something that requires willpower and isn’t particularly appealing.

This can be:

  1. Getting up on your first alarm

  2. Picking up the dog poop straight away

  3. Making your bed straight away

  4. Start your first work task of the day

  5. Have a cold shower.

Starting early gets us into the habit of turning off that little voice of laziness. That voice that screams when the Christmas temptations are everywhere.

That little voice that tells you to get up later, to have those extra drinks. To eat all of those biscuits and sweets in the house. To put off exercise until the new year.

The more practice you get at saying no, the better your resolve will be.

It works the other way too. The less you use your resolve the less you will use your resolve. Pat began poorly and this momentum carried him through the day. He was stressed and overwhelmed to the point of inaction.

So use your discipline early. Let it grow and give you a chance to deal with the madness of the Christmas season.

It might be the difference between you eating and drinking everything or having some self control.

If you want more tips to help not only survive BUT thrive during the Christmas period. Then you would love my blog One thing you need to stay fit this Christmas.


Interested in Free Online Personal Training?


Getting started early is one of the many tactics that I help my clients implement to stay healthy during the Christmas period.

Even with all the tips in the world we can still find it hard to resist all the temptations of Christmas.

That’s why I created the Health for Christmas program.

The health for Christmas is a free health and wellness program built with your busy schedule in mind.
To take part in the program you simply download my app in the app store and follow along each day.

The program includes:


  • Fully flexible fat burning training program. Time is of the essence. Have a full Christmas training program that you can fit around your schedule.

  • Daily motivational and tips. You know that you need to eat less and exercise more. These daily posts are designed to teach you the exact tools my clients use to give you the confidence and knowledge to stay on top of your health this December.

  • Free access to the KG Fitness app with recipes workouts and more.

  • Free Nutritional Guidance and accountability for the month of December.

  • Free access to the Health For Life Program- Every year I offer 3 months of free online coaching based on how well you do within the health for Christmas program. So doing well can give you free online coaching into the new year when motivation is at its highest.

I want to give you the best possible service.

With that in mind I have limited the places on the program to 15.

To be eligible for this program you must fit the criteria.

Confirm your interest by filling in the form below.

http://www.kurtisgrayfitness.com/contact/


One thing you need to stay fit this Christmas

Tis the Season to get fat

December is almost upon us. A whirlwind of a month.

Boozy parties the norm, chocolate celebrations on every desk.
Work continuing to mount as you grow weary from a long year.
As a trainer I would never want you to deprive yourself in this festive period.


The Christmas Bloat


But the statistics are in. It’s not that the Christmas season piles on the weight.

It could be a case you only gain 5 pounds.

That 5 pound lingers though. Even with the January blitz most people fail to shift off the entire bloat in the next year.

This then carries into the next year.

This might be only 2 pounds.

But 2 pounds for 20 years-  now we have a problem!

You know this.

Every year you vow you won’t fall off the wagon. You’ll keep things together.

But then the Christmas dinners start and the wheels come off.

It’s not that you don’t care about your health.

December is just built for you to fail.

All the immediate gratifications that we just can’t deny.

The fresh start in January always sounds more important.

Trying to get clients to stick with the process is the biggest challenge  It was only in the success of one man that I began seeing the solution.


Brendan’s Dilemma


Brendan had been working with me for 2 years.

There would be success. We would hit a rhythm losing weight. Things would click.

But like clockwork something would derail his fat loss efforts. Be it a holiday or some sort of break like Christmas.

Brendan was intelligent. A successful project manager who rose very high in his company.

He knew the benefits of exercise.

He knew losing weight and getting fitter helped him in his job.

But yet that didn’t make him change.

It took something dramatic for that to occur.


The Punch in the face


Touching 50 it was time for Brendan to start getting his health checked. He went in for some standard tests.

With no major symptoms he received a call back.

“Mr Royale- Regarding your recent tests, could you come to the office to speak”.

Bowel cancer!

Talk about a punch to the face.

From planning a holiday to Spain to fighting for his life in the space of a phone call.

Brendan was able to catch it early and surgically remove the small tumour. But his life was shook.

Everything was brought into sharp focus. Being wealthy no longer meant as much.

Brendan had the painful reality check that death is coming for us all, sooner than we think.

We all know we are going to die. But most of us live our lives like we have all the time in world.

Tomorrow is always a better day or some time in the future.

It can take something extraordinary like a cancer experience to make us realize it will actually happen.

It took a while for Brendan but then it sunk in.. All the money, the fancy wine, the nice holidays. All mean nothing in the wooden box.

He has purpose now to why he exercises, a sense of urgency. He knows the preciousness of life and has began to live accordingly.


Have Your Why Before You Die

Thankfully you don’t need to be diagnosed with cancer to kick start into action.

But you can look to Brendan for clues.

In order to reach and stick with any goal, it must be important enough.

You need to have a big enough reason to stay the course in testing times. You need to find your WHY for staying fit.

To do this you must look back to last January or the last time you set a health goal for yourself.
To do this ask yourself what is most important to you in your life.

Is it your kids, is it your work. Is it your appearance for the opposite sex. Whatever it is, question whether  being unhealthy really the only option.

When you know you want to lose weight for something concrete then the mind switches.

Brendan previously wanted to lose weight because he wanted to fit into jeans. Now he wants to train because he knows it’s keeping him alive.

That’s powerful!


Know Your Why This Christmas.

The Christmas season brings us away from this important goal focusing all of our attention to the short term pleasures.

If you want to stay healthy in the New Year it needs to be important enough. .
There are plenty of tactics we can employ to make sure we don’t derail our fitness in December but it must start with this. It must start with why.



Want Free Online Personal Training this December?


Usually Fitness takes a backseat in December. Mostly because you lack the time, bills mount up and you just don’t have the right frame of mind.

Instead of putting it off until January what if you easily get a head start with simple actions that work with your motivation.

This is where the health for Christmas program comes.

As a personal trainer I have spent hundreds of hours helping clients reach their goals.

In particular I help busy fathers who need to balance a full time career with raising a family.

That’s why I created the Health For Christmas Program.

The health for Christmas is a free health and wellness program built with your busy schedule in mind.
To take part in the program you simply download my app in the app store and follow along each day.


The program includes:

  • Fully flexible fat burning training program. Time is of the essence. Have a full Christmas training program that you can fit around your schedule.

  • Daily motivational and tips. You know that you need to eat less and exercise more. These daily posts are designed to teach you the exact tools my clients use to give you the confidence and knowledge to stay on top of your health this December.

  • Free access to the KG Fitness app with recipes workouts and more.

  • Free cookbook and Nutritional guide to provide you quick repeatable recipes to keep your nutrition in check.

  • Free access to the Health For Life Program- Every year I offer 3 months of free online coaching based on how well you do within the health for Christmas program. So doing well can give you free online coaching into the new year when motivation is at its highest.

I want to give you the best possible service.

With that in mind I have limited the places on the program to 15.

To be eligible for this program you must fit the criteria.

Confirm your interest by filling in the form below.

http://www.kurtisgrayfitness.com/contact/


Vietnam War, Heroin and Diets

Vietnam War, Heroin and Diets

The Vietnam war caused outcry. The needless death and untold destruction on both sides. However the conflict ending brought a potential crisis back stateside- Heroin addiction among the soldiers. There was one main reason this never materialized. That same reason is also one of the key things that can make or break your diet.

Read More