One Tip Guaranteed to Stop you Putting off Exercise

One Tip Guaranteed to Stop you Putting off Exercise

Have you ever noticed that you never procrastinate on the things that you love.

You never put off scrolling social media, or watching television.

What happens when you need to complete an unfamiliar task?

You become uncertain

Uncertainty breathes delay and procrastination.

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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.

5 tips to stick with exercise this September

5 tips to stick with exercise this September

How are those New Years resolutions going?


Well September offers another chance a redemption. But before you’ve decided to go hell for leather into a new fitness routine.

Here’s five quick tips that can help you stick with the gym this time round.

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Four Quick Tips For Drinking on a Diet

Drinkers Dilemma

Ahh Alcohol, the big conundrum.

How can you keep dropping fat while trying to drink everything?

From a dietary standpoint, alcohol can be complete disaster.

The calories alone are startling. I’ve included a little guide you can download here and print off showing the most common calories in alcohol.

It’s not just the alcohol calories themselves that throw off a diet. There’s also the big C’s

I’m talking







These become like crack cocaine on a night of drinking.

It’s not uncommon for a day of drinking to derail a week of dieting.


The ABC’s of dealing with Alcohol

If alcohol is affecting your current diet, the ABCD steps might help.

The ideal is to drastically reduce alcohol but in the interim, these four steps can help mitigate some damage.


ABCD Method

  1. A- Awareness

  2. B- Back on the horse

  3. C- Control Calories

  4. D- Decide healthier snacks



How often is alcohol accompanied with some emotional moment?

Maybe the excitement of meeting a friend after work, or the feeling of relaxation having a couple of drinks after a long week of work.

The problem is these emotions stop us thinking straight.

Impulsive thoughts race through the mind at rapid speeds, rationalizing every single reason why you deserve to have all of this drink.

Before you submit to that impulse or emotion.

Before you buy six cans of beer and order a chinese.

Before you order another round of drinks that you didn’t want.

Slow down!

This is awareness. When you slow down. You give your logical brain a chance to catch up. That part of your brain that told you one drink will be enough tonight.

Emotion, excitement and impulses are like waves. Getting an impulse can feel near impossible to not act on.

What comes up must come down though. Taking a moment before acting impulsively can help you control yourself.


Slowing down and becoming aware.


Here’s a quick exercise when you get a huge craving or feel like you are not acting the way you would like in regards to alcohol and snacks

Immediately after you get the craving:

  1. Pause and recognise the impulse

  2. Take 5 breaths

  3. Set a timer of 15-20 mins.

  4. Try whatever it takes to last those 15-20 mins

  5. If the 20 mins passes and you still want the snack- go ahead and enjoy


B) Back on the horse

Having awareness and moderating yourself can be a powerful tool but it’s not foolproof

One drink can very easily lead to 10. If this happens, the only course of action is getting back on the horse as soon as possible.

To prevent a bad day of alcohol turning into a bad weekend, try everything in your power to get back to some normality the following day.

Try doing anything that resembles your healthy routine. This can be getting up at your regular time, getting some light movement, eating your usual breakfast/lunch.


C) Calorie Control

Moderation is that vague concept that very few people can follow.

If people always stuck to the correct units of alcohol, there wouldn’t be any need for this article.

Calories in alcohol are one of its major issues. From the alcohol list we can see that a standard heineken pint contains over 200 calories.

Very easily in a day, somebody could finish 6+ pints, totaling over 1200 calories.

1200 calories before you even think of eating a spicy take away.

This is why so many diets advocate clear alcohols like gin and vodka.

A vodka diet coke contains approximately 70 calories.

Compare that with 800 calories in some bottles of wine.


D)  Decide healthier snacks

The 1200 calories in the pints or the 1500 in the two bottles of wine can only be the start.

If only alcohol made people crave healthy saladsand protein snacks, a lot of kebab shops would go out of business very quickly.

Unfortunately that kebab and chips can set you back another 1500 calories bringing the total to 3000 calories.


That’s without other meals……..


By simply changing from a bottle of wine and chinese to gin and tonic and chicken curry,.

You take the calories from 3000 to less than 1000.

Losing weight can be a game of fine margins.

2000 extra calories every weekend can go a long way towards helping you drop body fat.


Trying out the ABC’s


Alcohol unfortunately is a big factor involved in fat loss.

The ABCD can help controlling the calorie/overeating side.


  1. Awareness- of what you are actually eating/drinking. And slowing down to control the binge

  2. Back on the horse- As soon as possible with any healthy routines from your weekday.

  3. Controlling Calories- Consider switching to the lower calorie options from the list

  4. Deciding healthier snacks - Whether that’s reducing the calories of your meal or switching out for lower calorie snacks


Try out these the next time you drink..

Let me know how you get on.

Thank you for taking the time to read.

If you like these quick tip articles then you would love my article 4 ways to deal with night time eating and 5 sneaky ways we destroy our diets.