Lung Busting Home Cardio Workout
I filmed lots of videos for lockdown last year so I may as well post them now as I completely forgot to add them.
This workout can take 15-30 minutes depending how fit you are and how much time you have.,
This workout is a lung-busting, leg-burning home cardio workout.
It’s very tough.
Perform the exercises back to back using the reps below.
Perform 3-5 rounds depending on your fitness levels or set a timer for 10-30 mins and see how many rounds you can do.
There are 3 levels of fitness for this.
After a warm up you can perform the workout at one of these levels.
1️⃣ 30 Secs on - 30 secs off. This means perform the first exercise for 30 secs - then rest for 30 secs - then move to the second exercise and repeat until you have done all five exercises and then rest for 60-120 secs and repeat.
2️⃣ 40 Secs on - 20 secs off.
3️⃣ 45 secs on - 15 secs off.
You can start at level 1 for a few workouts and then progress to level 2 or 3.
I promise it’s much more difficult than it looks.
Will you give this a go?
Here is something important that you should know.
Don't let your last food decision influence your next food decision.
If you slip up this morning with your food, don’t let it influence your next decision.
Remove the “What the hell” thinking.
One bad choice doesn’t ruin a good plan or diet.
Just a quick reminder.
It’s okay to slip up.
Nobody is perfect with this stuff.
Far from it.
The difference between those who do well with their weight loss diet and those who don’t is the ability to forgive themselves for a slip up and move on.
You’re only human.
Acknowledge it and move forward.
Nobody makes good decisions in a negative state of mind.
Imagine you worked in sales for a large company and your first call didn't answer or said no.
Would you stop calling for the rest of the day?
No. You would keep plugging away until you get a YES.
Have a great day.
PS. I know that you will be sneaking off to the kitchen to have mid-morning tea and biscuits, and that's okay. Just don't dwell on it. Own it. Take responsibility for it and move on. You don't have to ruin the rest of your day.
Diets And Training Programs That Work Only When Conditions Are Perfect Are A Myth.
Maybe your diet starts today.
Maybe you are motivated.
Maybe you aren’t.
Maybe you can’t be bothered with this whole weight loss and fitness thing.
Maybe you are waiting for more time.
Maybe you are waiting for your kids to grow up.
Maybe you are waiting for more energy to get started.
Maybe you are waiting for a quieter time at work before you improve your fitness and health.
I have two words for you.
The idea that diet and training programs only work when conditions are perfect is a myth.
You don’t need hours per week to exercise to lose weight.
You don’t need to have the perfect kitchen full of food and make beautiful smoothies and wonderful salads.
You’ll never start if you wait for perfect conditions.
Start with one small action.
The conditions will improve as you go along.
You'll eventually start making the time.
You'll eventually start looking forward to exercising, meditating, eating calmly, stretching, running or whatever it is you enjoy.
Have a great Monday.
Are you waiting for more time, more energy?
Let me know if I’m completely wrong with this.
"When performance is measured, performance improves. When performance is measured and reported, the rate of improvement accelerates." Thomas Monson.
I really like this quote.
I did a poll yesterday asking for people's fitness goals and quite a few people didn’t have a starting point, an endpoint, or a method of tracking their goals.
They knew what they wanted in general but weren’t quite sure how to achieve it.
In 3 simple steps, you will accelerate your results in 2022.
1️⃣ Set your goal and be as specific as possible.
Example: I want to lose 10kg of body fat. I want to bench press my body weight for 5 reps. I want to run a sub 45 min 10km.
2️⃣ Now set your benchmark.
Where are you currently?
What’s your weight.
What can you bench press?
What time is your current 10km?
Can you run 10km? (right now - I couldn't).
3️⃣ Track and measure your progress religiously until you hit that goal.
Numbers never lie.
Your numbers will reflect your actions.
If you aren’t making the right progress, that’s cool. It doesn’t make you a bad person.
It just makes you smart because you know you need to change to keep getting results.
Measure. Train. Measure. Train. Measure. Improve. Measure. Goal achieved.
8 Healthy Eating Habits To Get Incredible Results.
1. Eat 3-4 meals/times per day with no snacking in between.
2. Eat a solid protein with each meal.
3. Try to eat a serve of vegetables with each meal.
4. Eat healthier versions of fats.
5. Eat carbs depending on your activity levels (more activity, more carbs and vice versa)
6. Eat mostly whole foods.
7. Eat single ingredient foods.
8. Drink more water.
I can’t express how powerful and simple these 8 habits are to get incredible fitness results.
Most of us are what we call “Level 1” nutrition clients.
Level 1 means your aim is to master the basics of nutrition that will deliver 90% of your results.
Most of us are level 1 nutrition clients as we are not elite athletes or stepping on a stage to highlight our physiques.
After looking through thousands of food diaries I can assure you that 90% of people are underperforming in at least 4-5 of the habits listed above.
The biggest limiting factors for level 1 clients are:
Eating too many processed foods.
Not eating enough Whole Foods.
Not meeting basic vitamin and mineral needs.
Drinking way too many sugary drinks.
Drinking too much alcohol.
Not feeling satisfied with their meals.
If you can set up some sort of tracking or monitoring to see how you are going with these habits, you’ll quickly see that you don’t need an extreme approach.
You won’t need to radically change your diet.
You’ll only need a few healthy additions and I will guarantee that you’ll drop kg’s, inches, increase energy, fitness, and performance in no time.
Which habit do you need to work on the most from those listed above?
How to Set Fitness Goals For 2022.
I’m sure you’ll have fitness goals and resolutions for 2022.
When you set these fitness goals, think about things you can control.
Many people anchor themselves to an outcome that they have no control over.
This is especially true with weight loss goals.
“I’m going to lose 20kgs this year.”
This is a great outcome goal and it will help you get motivated to start.
But you have absolutely no control over how much weight you’ll lose and at what rate.
So, a better way to set your fitness goal is to pick the weight you want to lose and put that to the side.
Then break it down into the skills and behaviours needed to get to that goal. These are the things you have COMPLETE control over.
These are things like:
1️⃣ I’ll walk 8,000 steps per day.
2️⃣I will go to the gym and do weights 3 times per week at lunchtime.
3️⃣ I will eat 3 meals per day with no snacks in between.
4️⃣ I will get to bed for 8 hours per day.
These are things you can absolutely control and anchor to, and these things will get the results you are after.
The same goes for a performance goal or a health goal.
Set the outcome.
Break it down into smaller goals.
Identify the skills and behaviours you can control and focus on those actions.
What is your fitness goal for 2022?