One habit successful weight loss stories share

Stop the Constant Stop Start

Here’s a good one. My client Daniel worked from home.

He could work in the comfort of his own boxers. As long as those conference calls were waist up then he was fine.

He could train at different times throughout the day.

In theory this was great. Daniel supposedly had control of his schedule to train when he liked.

However the reality turned out to be a disaster.

Whether there was a chore to catch up in the house, a meeting that was scheduled last minute, or whatever else Daniel was feeling each day.

Every day he had a new excuse.

I pondered trying to find a solution whether making the sessions shorter or giving home workouts to complete.

Nothing seemed to work. There was always something to disrupt Daniel’s routine.

It wasn’t until one of my other clients weighed in at an all time low that the penny dropped.

On one end there are clients like Daniel. Where it seems to be a constant stop start.

Certain parts of the would see great progress only for something to stop it all over again.

One habit successful weight loss stories share

But my successful clients have one thing in common. Whereas Daniel struggled to find routine.

Successful clients had immovable set times everyday.

It didn’t matter whether there was snow or beautiful weather

Whether they were carrying a niggle or had a full blown flu.

These successful clients turned up each and every scheduled session.

4 Reasons Exercising at the same time is so Powerful

Here are five reasons you should carry out your habit at the same time every day.

1) You use less Willpower

There are millions of triggers in the environment that activate cravings. Ever notice every time you’re bored, you find yourself on social media?

By training at the same time every day, your brain begins to make the connection between the two.

Overtime you need less and less willpower to exercise.

The behaviour becomes more automatic

With less willpower needed for exercise, you can work on other projects that you want to achieve

2) Reduces Overload

In today’s modern world, to-do lists are becoming so long they could take a full month to complete.

When you have so much to complete but don’t know where to start, the brain becomes overwhelmed.

It’s very easy for exercising to be piled into the rest of the to-do list. Something really important such as looking after your health falls down the pecking order.

When you set the same time each day, you narrow it down to one decision. “Should I train right now”.

This is a lot easier than trying to decide between 20 things on a list, or 1000’s of ideas in your brain.

3) Builds Discipline

For any goal, consistency is the keyl. If you can turn up every day and follow the plan, you have a great chance of reaching any objective.

There will still be days where the last thing you want to do is go to the gym or get up early. However, setting your habit for the same time every day gives you a chance to build discipline every day.

It’s a bit like work. Some days you won’t mind getting into the office. While others you wish you could fall down the stairs and sprain your ankle so you get to skip it. But the majority of the days you still turn up.

4) You build other habits simultaneously

Nothing happens in isolation. Usually when you change one thing in a system, there are knock on effects elsewhere.

If you have a car and one part of the engine isn’t working. That very well might disrupt the rest of the car.

Your day can be the same. If you wake up late in the morning, you become stressed, Because you’re stressed you forget your lunch. Healthy food is the last thing you want at that moment.

To unwind that stress, you decide to have a couple of drinks after work.

The one act of waking up late has a catastrophic effect on the rest of the day.

The exact opposite though, can be true with good habits.

When you set a specific immovable time for your habit, other events must change in order to maintain consistency.

If you decide that you want to go to the gym at 7 am every morning, you’ll need to get up an hour earlier than usual

You’ll also need to have breakfast earlier which may require preparation.

Getting up earlier also requires sleeping earlier..

Adding the training habit requires positive changes all throughout your day.

Be Successful- Be strict with setting your training time

Daniel has now began to cancel less and less. It now takes something very serious for us to cancel.

Developing good habits is a lifelong challenge and one that requires daily struggle. Setting a specific time every day gives yourself a chance.

By setting it at the same time every day you

  1. Use less willpower

  2. Reduce overload

  3. Build discipline

  4. Build other habits simultaneously.

So the next time you decide to build good habit look at setting it to specific time.

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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.

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