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 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.

Read More

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.

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.

Read More

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.