The Magic 7

The Fitness Industry is obsessed with only 2 of these, but there are 7 components of fitness:

1. Physical
2. Nutritional
3. Mental
4. Emotional
5. Medical
6. Spiritual
7. Social

Think of the above 7 as if you had a wheel with 7 spokes, but with 2 spokes much bigger that the other 5. Individually the 2 spokes are magnificent, strong, shiny, long, however ask yourself this how round is your wheel?

Online Personal Trainer

For most people face-to-face personal training is the best route to achieve their health and fitness goals. However due to time constraints, finical or other commitments not everyone can meet with a trainer. This is were online personal training is the next best thing.

What are the benefits of online personal training and who is it for?

Online Personal Training Saves You Time.

Traveling to your gym can double the time needed for exercise and is just the excuse needed to not exercise at all. Training from home, at the office, in the park or on the beach can trim your exercise time by half.

I know you may be thinking...but how can I make exercise effective without using the gym? This is where your own personalised plan will fit in. It will guide you through the exercises that you need to complete, the number of sets and reps or the length of time you should do the exercise for. 

Best of all you will also save time as you will not need to think about what you need to do for each session just complete the session plan given to you.

Online Personal Training Saves You Money

Our online personal training services offers the professional advice, guidance and motivation that you need to help you achieve your health and fitness goals at a fractions of the price of the traditional face-to-face sessions.

How Will Online Personal Training Work?

Once we've designed your personalised fitness plan (tailored specifically to you and your fitness goals; created from the answers to the questionnaire we supply). We will agree a schedule of activities tailored to your experience, lifestyle, performance and goals.

We will guide you through various factors and elements which require measurements, ranging from weighing yourself, measuring yourself, timing your performance and general questions and answers about your well-being.

What is Included and How Much?

Included in your monthly fee of £20 is:

• Professional consultation
• Personalised workout plans
• Monthly progression meetings (Via Phone, Skype, FaceTime, Email, Twitter or Facebook)
• Instruction, guidance, motivation and support.

If you would like to start your new online fitness programme now then click >>HERE<< to get started ASAP.

Many thanks for reading

Pete

Outdoor Fitness Isle of Wight

I know in the last week or so it hasn't been the weather to inspire exercise outside, but there is still something special for me in training outside and making the most of the environment that is around you.

We are living in such a great place to make the most of our environment around us, we have local parks, beaches, hills, mountain bike tracks, the sea for kayaking and SUP the list could go on and on. 

I must admit the views when half way through training a client or my bootcamp class when on Ryde beach with the sun coming up it is difficult not to stop and smile! Similarly it certainly seems to give an added motivation to my clients as well. When you see an early morning sunrise like the one to the left it is hard to have a bad day when it starts like this!

 

One major problem that most people have when working out outside is the lack of equipment such as dumbbells and barbells. This has always been a problem for outdoors Personal Trainers. This was until the inventions of my favourite bit of portable kit the TRX Suspension Training Kit. This along with a mixture of resistance bands, bodyweight, kettlebells, boxing gloves and pads make the heart and soul of all of my outdoor sessions. Using the environment such as  benches, trees, marked pitches and beaches along side some little extras from me thrown in means I am able to keep the workouts fun, inventive and most importantly effective. Add in to the mix a little extra bit of vitamin D then what more could you ask for!

If you haven't done so already make sure you get out and make the most of the beautiful Island that we live on. If you make exercise outside into a habit now then you are more likely to keep it going through the winter months too.

I hope that this blog has giving you some motivation to get out there and get active. whether it is just going for a walk along your local seafront, getting the bike out the shed or going for a run we are so spoiled on the Island with beautiful motivational views.

If it has motivated you but you would like a hand with what to do then PB Fitness Personal Training or PB Fitness Bootcamps are just the thing for you.

Many thanks for reading

Pete

Everyone Is Beach Ready!

I couldn't believe it when I saw this advert for a weight loss company on the London Underground, in the news a couple of weeks ago and can completely understand why and agree with all the controversy that it caused. 

This is why at PB Fitness we don't do before and after photos to promote ourself, but instead we promote health at every size.

With the advert and the before and after photos, you are saying that something is better at one size than the other. Which is something that I don't believe in or promote; that being thinner makes you a better person or all the other stereotypes that has led so many of us to feel rubbish about our bodies.

Helping people to become healthier and fitter is what PB Fitness is about. Making Fitness Fun and Accessible to All. 

What the advert should have said is:

Many thanks for reading

Pete

Ps. If you would like to get your body fitter, healthier, stronger then why not give either PB Fitness Bootcamps or Personal Training with PB Fitness a go. >>>Click Here<<< to book.

Lacking Motivation? 4 MINUTES IS ALL YOU NEED

The other day I read a great email from another fitness professional about their strategy for getting yourself moving when you are lacking motivation.

The suggestion that they made, which I think is a brilliant idea, is to commit to a

4 MINUTE WARM UP.

Basically do what you were planning to do for just 4 minutes.

Walk for four minutes.

Head to the gym for 4 minutes.

Get out on your bike for 4 minutes.

If after the 4 minutes you can get up and walk away thats fine. However the chances are, after 4 minutes, you might not actually feel like stopping. You might even want to carry on because you're kind of getting into it.

Commit to the 4 minute warm up, no matter how 'can't be bothered' you feel.

Many thanks for Reading

Pete

Nailing Your Nutrition

Probably one of the hardest things people find when trying to develop the habit of a more natural diet is snacks. Especially snacks on the go. So below are a list of some healthy alternative snacks:

• Cashews (raw, not salted or honey roasted).
• Hazelnut butter.
• Coconut pieces.
• Bananas.
• Cashew, almond or natural peanut butter (on its own or spread over a rice cake).
• Natural Yoghurt.
• Carrot, celery or any other veg dipped in natural hummus.
• Dried fruit and nuts.
• Fresh Fruit.
• Naked Bars (just remember if you know your body isn't very insulin sensitive that the sugars in fruits are more likely to be converted and stored as fat, so go easy on the fruit intake if that's you). 

Plan to eat at least 4-6 times a day, planning snacks and meals at regular intervals. This does not mean increasing the amount eaten, but eating moderate sized meals or snacks more frequently. Studies have shown that eating regularly is associated with a lower total energy intake and an elevated metabolic rate after eating (Farschi et al. 2005). 

After eating the metabolic rate increases by approximately 10% for a short while afterwards. Eating meals at regular intervals also helps to keep blood sugar and insulin levels more stable, as well as helping to control blood cholesterol levels.

If you are struggling to come up with nutritionally balanced, enjoyable menu that's healthy and helps you look and feel fantastic, then why not check out the PB Fitness Nutrition Package.

Sign up and nail your nutrition >>>HERE<<<

Many thanks for reading

Pete

How To Complete Your First Obstacle

Over the past few years obstacle races such as Tough Mudder, The Dirty Dozen and the Spartan race to name a few have become the latest and biggest craze in the world of fitness. I am sure like mine only a couple of weeks ago your Facebook feed was full of pictures, videos and posts about Tough Mudder. If you have been inspired to enter next year or have an obstacle course event coming up soon what is the best way to train for it? 

Here are my top tips on what to include in your training.

1. Build dynamic leg power and strength.

A familiar challenge to many assault courses are high wall style obstacles, which demand you to push and power yourself off the ground to get the necessary climbing momentum. To help train your legs this way include:

• Jump Squats: stand with your feet a bit wider than hip width apart, drop into a cat position and then quickly explode into the air for maximum height. Land in the squat position and repeat.
• Alternating Leg Squat Jumps: from a lunge position crouch and then jump upwards, switching your leg position mid air. Land and explode into another repeat. Do 4 sets of 10. when that gets too easy increase.
• Calf Raises: stand with your toes and balls of feet on it and your arches and heels by extending your ankles as high as possible. lower the heels by bending your ankles until your calves are stretched. Do 4 sets of 10. Make sure you rest the calves thoroughly before you go running.
• Lunges: stand with your hands on your hips. Take a large step into a lunge with one leg. Both knees should be at a 90 degree angle. Return to the original standing position and repeat leading with the other leg. This is great for building up strength in your quads, hamstrings and glutes. If you have access to weights you can increase the load by holding dumbbells at arms length or a loaded barbell across the shoulders.

2. Fartlek

When training for an obstacle course event, make sure you build up enough endurance strength to complete the full distance. The best training technique to improve your fitness and enable you to run quicker is fartlek. (Which means speed play in Swedish).

Complete a warm up for 10 minutes and begin a succession of efforts varying in length. It doesn't need to be an exact science - some might be a minute, others two minutes one might be for four minutes - all with rest in-between. It might be that you use lampposts to walk and lamppost, jog a lamppost, sprint a lamppost. You may run to the top of the hill. Make sure that the rest in between is a very easy jog/walk of a minute or two and then go on to your next effort.

3. Upper Body Exercises

Obstacle courses make demands on your upper body strength too. Strengthen your back, shoulders, arms and chest will come in very useful when you are scaling large walls or clambering up ropes. If you have access to weights and a gym focus on doing shoulder press, lat pull downs, bicep curls and bench press. For endurance perform sets of 15 reps and for power lift in sets of 3-6reps. In either case go close to max effort twice a week.

4. Gym Free Body Work

If you can't get to the gym then no worries as you will be lifting and pulling your own body weight around then get practising by doing press ups in a wide shoulder width position and also a narrow position on a regular basis.

Pull ups. Yes they are hard but your be doing a lot of this and they are great for working out your arms, back and shoulders.

Tricep dips. Try and work up to 4 sets of 20 reps off a chair. Once you can do this try raising your feet off the ground to make them slightly more challenging.

5. Core Strength

Be sure to work your core strength when training for a course of crazy climbs, ramps, mud pools and drops. A strong core is vital for maintaining a great running posture and so many injuries are caused by being weak in this area.

Exercises like crunches, oblique twists, reverse crunches, front and side planks will help to build your core. There are hundreds of exercises that you can use to keep this part of your training fresh and interesting every training session.

6. Agility

With a course full of obstacles, agility training will make your performance slicker. It will also reduce the risk of injury or being thrown off the course through failure to deal with its demands.

You can add agility exercises into one of your easy runs, by finding a step placing one foot on it then swap over feet as fast as you can for 30 seconds. This will train quick feet and ankle stability to help combat uneven surface. Also find a low log and stand astride it, then jump onto it placing both feet on top. Pause then drop down and repeat for 30 secs. You'll test your balance as well as develop leg power here.

7. Mind Games

Training won't just prepare you physically, but it will also give you the mental confidence to know that you're as prepared as you possibly could be. When on the course try and focus on the immediate task you come across. Before you know it you will have tackled that obstacle, take 10 seconds to reflect and congratulate yourself and then move on to the next one.

Remember the courses are design to be tough and challenging but at the end of the day the are mostly designed to be fun, so enjoy yourself.

I hope this helps and thank you for reading.

Pete

Keep It Simple Weight Loss!

I get asked all the time what is the best and quickest way to loose weight? Unfortunately there is no one thing which has the miracle answer to weight loss. Instead it is about having an all round balanced diet and getting regular exercise.

In this blog I look at some top simple tips on helping you achieve these without feeling like you are missing out.

Dietary Advice

1. When dishing up a meal or snacking eat 10% less than you normally would eat.

2. Try to think first and if there is a better choice make that one.

3. Try to avoid foods with more than 5g per 100g of sugar in.

4. Try to avoid buying anything marked 'LOW FAT'. I know this sounds strange, but usually when something is low in fat it is high in sugar or something else that is bad for us.

This naturally rules out chocolate and other really sweat things that if we are honest with ourselves we all know that they aren't that good for us.

Exercise

Wherever possible try and swap your transport for working. I can't stress enough how important walking is. It is a really good foundation for your mind and body.

It teaches your body to burn fat and be more efficient, prepares your body for exercise, it is free, you can do it anywhere and you don't need special equipment to do it.

Try and get at least 3 hours a week of doing some kind of whole body exercise, that will incorporate increasing your heart rate as well as bodyweight or resistance exercises such as squats, lunges, press ups etc.

Finally I would like you to remember that being healthy or the weight you want to be and living a happy healthy life doesn't restrict you from eating certain foods, having another chocolate bar, going down the pub with your friends for a pint, or eating out at a restaurant.

Changing is easy if you make small manageable changes.

Remember.....

1. Crash diets or diets full stop don't work.

2. You can eat food and a lot of the right food and still be healthy.

3. Fat doesn't make you fat SUGAR does.

4. Exercise can be fun so find something you enjoy and get out there.

5. Walking is good.

Move a little bit more and make better choices, then good things will happen.

Thanks for reading

Pete

Have You Done It Outside Yet?

Do you find going to the gym a struggle and tedious? Your not alone, many people struggle with boredom and a lack of motivation when going to the gym doing the same exercises, day after day, in an uncomfortable, sometime no air conditioning and windowless gym.

This is why the majority of my PT clients and bootcamp classes are taken outside. We live in a great place to make use of local parks, fields, Forests, hills, beaches and transforming them into your gym space, meaning every training session can be different. All you need is a bit of imagination.

What are the benefits of training outside?

1. Fresh air makes for a better experience: All you gym users will know that sometimes the air that you breathe feels unpleasant. Contrast this with outdoor training, where in most cases the air will feel fresher and more pleasant.
2. Training outside has health benefits: Training outside isn't just a lot of fun, it's good for your health too. It increases extra exposure to the sunlight that supplies the body with vitamin D. Study's have also shown that it burns more calories and produces higher levels of post-exercise endorphins.
3. You can do it anywhere and at anytime: You can't have the excuse that you don't have the time to get to exercise, incorporate it in your everyday life. Walking or riding your bike to work, taking a walk and getting some fresh air at lunchtime, walking the dog etc. 
4. Get Gardening: Fed up with running and cycling? Swap your trainers for wellies instead - you could find that you shed pounds just as easy. 
5. It adds some variety and fun: when you initially think about exercising outside you think about going for a run or bike ride, which is great but don't forget exercise can be anything that gets your heart rate elevated, so why not try a game of frisbee in the park or beach, tree climbing, swimming in the sea, or just some bodyweight training but outside.
6. Your more likely to stick with it: If you enjoy doing something then you are more likely to adhere to it and therefore more likely to see the results that you want.

As I said at the top the options are endless when it comes to exercising outside. All you need is a bit of imagination and anything is possible. 

So with Spring just round the corner why not get outside and experience the amazing place that we live on the Isle of Wight and make exercise fun and enjoyable.

If you would like to start exercising outside in a fun and friendly environment then why not give PB Fitness - Bootcamps a go? To book your place or for more information then just  >>>>CLICK HERE<<<.

Many thanks for reading

Pete

Are You A Sports Massage Devotee?

If you are a sports massage devotee then you might be interested in the new offering that I have for block bookings.

A bit like training, the more regularly you have a sports massage the more likely it is that the effects will hold and the more likely you are to reap the benefits.

Most people wait until they're in proper pain before they book a massage, without realising that preventative treatment is actually more cost effective (and a lot less painful) in the long run.

So at PB Fitness I am offering:

• 4x 60 minute massages for £120 usually £140

I Probably don't need to tell you how beneficial massage is, but here's a few main benefits:

• Increases flexibility
• It reduces pain
• It increases joint range of motion
• It helps you burn fat - (the better you move the more calories you'll burn during exercise and the less likely you are to get injured, which will stop you exercising)
• It feels fantastic
• Its stress relieving
• And many more

Get in touch today to book your treatment.

Many thanks for reading

Pete

No Pain No Gain?....Go Hard or Go Home?

We have all heard the phases 'no pain no gain' and 'go hard or go home' banded around, and to be honest these have to be my least favourite quotes within the fitness industry.

When I hear the word pain it doesn't encourage me to do that activity if it's going to cause me pain. If you are new to exercise or overweight, then nothing is more likely to put you off exercise than pain.

Pain isn't there for no reason. It is there to indicate that there's something wrong.

I not talking about a bit of a 'burn' after doing 20 press ups, 20 squats, 20 sit ups etc. I mean that 'OW, thats about to snap / feels unnaturally tight / feels like I'm being stabbed,' type pain. All of which indicate an actual problem and that you should stop.

We all know what happens if we don't stop, we get injured and then you don't get to do any exercise at all and have to spend ages getting better, which will probably kill your motivation and lead you to eat more.

So...don't ignore pain pain. Lactic acid and muscle soreness is fine, sharp stabbing pain is not!

At PB Fitness I don't believe in eliciting pain; in fact I consider breaking people with inappropriate exercises to be dumb training. Nor do I believe in making people struggle to get results that they want.

Because just like you, I want you to enjoy feeling fit and working out!

I want you to have a laugh whilst exercising!

I want you to enjoy your food and find it easier to stay in shape!

Whilst 'go hard or go home' is helpful for some, if you train by beasting yourself in to the ground every time then this is a fast track way to burning out, getting injured, getting sick or giving up!

You need to be smarter when you train and leave a bit left in the tank. This way you will be able to get some more great work done tomorrow, instead of not being able to walk down the stairs or sit down without screaming in pain!

January and February are primetime for overtraining with people starting their new year resolution and going to hard to soon, wanting to see instant results and this is one of the biggest reasons why most resolutions end prematurely.  However, unfortunately it takes time to build up a programme affectively.

Don't let your fitness journey end this way. Train smart, train hard and leave a little bit in the tank, ready to kick butt the next day.

At PB Fitness I will do absolutely everything we can to make sure that the experience my clients have is as enjoyable as possible. This is both from a training and nutritional perspective. If it is a programme that you need then check out my Personal Training Packages

As well as this I now offer soft tissue massage that will help you stay on top of any niggles you might have >>>CLICK HERE<<< for more information.

Many thanks for reading

Pete

Scale Rage

I'am not a huge fan of weighing people and using this information as the be-all and end-all to see if their programme is working correctly. The basis behind weighing is to provide you with positive or negative feedback as to how well you're doing, whether you are trying to lose weight or maintain the weight you are at.

Many people believe that weighing is automatically beneficial and that whatever the result of the weighing, it will in some way encourage adherence to whatever program the person is on. However in my experience, more often than not this is not the case and people become slaves to the scale and get what I like to call scale rage.

In addition to this having a reliance on the scales shifts the focus of exercise from the desired outcomes of health, well-being, confidence, improved body shape and fitness, to just a number on the scales.

The other major problem is that weighing will inevitably leed to comparisons with the so call social 'norms', most of which are not that normal.

This is why at PB Fitness I focus on monitoring body fat %, as well as using circumference measurements and regular reviews of health biomarkers, fitness levels and mood. I have found these measurements to be far more accurate representations of progress and a lot less disheartening for my clients.

If you would like to try this out then sign up for personal training session which includes a free fitness consultation, 1, 4, 8 or 12 personal training sessions and nutritional advice.

Many thanks for reading

Pete

Post Natal Exercise

Just as in my last post about exercise during pregnancy, then post natal exercise is just as important and their should be clear aims for post natal exercise, which includes:

• Re-tone pelvic floor to reduce the risk of stress incontinence.
• Re-tone abdominal muscles to increase strength and enable them to support the spine and regain figure.
• Develop good technique in basic daily tasks, essential in back care.
• Correct/regain good posture.
• Enhance self confidence.
• Weight loss. Please be advise that this is a more of a long term aim and should not be a major consideration during the immediate post natal period.

1. It is not recommended that you return to sport or exercise classes before the six week post natal check up following normal delivery. If you have experienced delivery by caesarian section you should delay this further to approximately 8-12 weeks. In the mean time you should take your baby for a daily walk and aim to increase the pace and length of walk gradually over the 6-8 week period. You should pay attention to your posture and the height of the pram handle.

2. Whilst in hospital you may find that you are given a few post natal exercises for the abdominal muscles and the pelvic floor. For the pelvic floor you should do the same as you did during pregnancy of fast and slow contractions of the muscles that stop you going to wee. For your abdominal muscles you should perform static contracts, which involves pulling the tummy in holding and then releasing and this should've done as much and as often as possible.

 

3. You should avoid doing sit ups until your abdominal muscles are strong enough to remain flat during the exercise, otherwise Doming will occur. Doming of the abdominal muscles is the term used to describe the bunching or bridging up of the abdominal muscles during a sit up.

4. I know this is the most important thing to most woman, however weight loss should be gradually decreased. A gentle but progressive programme of aerobic exercise will help, however breast-feeding places many demands on the body and requires slightly greater fat deposits than you may be accustomed to, so it is important that you do not go for a dramatic or total weight loss until breast-feeding has finished. You should look at regaining your pre-pregnancy weight after 3-12 months.

If you would like more information about pre and postnatal exercise then please get in contact or CLICK HERE as I am a fully qualified ante and postnatal instructor who can adapt your training programme to your new needs.

Exercising During Pregnancy

Staying active during pregnancy is important to promote an easier birth and quicker postnatal recovery. So just because your pregnant doesn't mean you have to stop exercising. Here are some tips on how to exercise safely during pregnancy  

1. If you are already exercising then it is okay to continue following the advice below, but if you are starting exercise while you are pregnant then you are advised to visit your GP or Midwife first.

2. Core stability training will assist in antenatal balance as your centre of gravity changes, give you strength to push during birth, and get you back to your pre-birth shape. After the first trimester; avoid lying in a prone position (face down) on your stomach, so no back extensions or press ups! On all fours is an ideal position to adopt for core stability, simply drawing in the abdominals and including arm and leg movements is an excellent place to start. Remember to work your pelvic floor muscles too; do this by including fast and slow contractions of the muscles that stop you doing a wee. Doing these exercises pre and post pregnancy will give you greater bladder control.

3. Aerobic training is great for you and your baby's circulation, but too much at a high intensity can cause overheating; so stick to interval training (using effort and rest periods), allowing short bursts of effective exercise followed by a longer or same rest period, for example; 1 minute moderate intensity followed by 1 minute low intensity.

4. Resistance training is considered safe during pregnancy and is advised in order to help with postnatal baby duties! Repetition ranges of 8-12 are most appropriate for benefits in strength and endurance. Aim to work at a moderate level without over-exerting yourself, 1-3 sets depending on your fitness level. Listen to you body and rest plenty between sets. Consider functional exercises such and squats, lunges and shoulder press.

5. Gentle stretching is advised during pregnancy, particularly areas that you have worked, however, a hormone called relaxin is present during pregnancy which helps to loosen connective tissue in preparation for birth, this means that all muscles, ligaments and joints are affected. So avoid stretches that are held for longer than 10-15 seconds, and do not over-exert the stretch, keep it comfortable.

If you would like more information about pre and postnatal exercise then please get in contact or CLICK HERE as I am a fully qualified ante and postnatal instructor who can adapt your training programme to your new needs. 

Many thanks for reading

Pete

Small Changes...Bigger Picture

I'm sure that a lot of you reading this having started a new exercise or diet to help you with your New Years resolution. So below I have put together some of my top tips that I give my clients when they start Personal Training with me.

It is best to make small changes slowly rather than big changes quickly as you are more likely to stick to small changes.

Dietary Advice

1. When dishing up a meal or snacking eat 10% less than you normally would eat.

2. Try to think first and if there is a better choice make that one.

3. Try to avoid foods with more than 5g per 100g of sugar in.

4. Try to avoid buying anything marked 'LOW FAT'. I know this sounds strange, but usually when something is low in fat it is high in sugar or something else that is bad for us.

This naturally rules out chocolate and other really sweat things that if we are honest with ourselves we all know that they aren't that good for us.

Exercise

Wherever possible try and swap your transport for working. I can't stress enough how important walking is. It is a really good foundation for your mind and body.

It teaches your body to burn fat and be more efficient, prepares your body for exercise, it is free, you can do it anywhere and you don't need special equipment to do it.

Try and get at least 3 hours a week of doing some kind of whole body exercise, that will incorporate increasing your heart rate as well as bodyweight or resistance exercises such as squats, lunges, press ups etc.

Finally I would like you to remember that being healthy or the weight you want to be and living a happy healthy life doesn't restrict you from eating certain foods, having another chocolate bar, going down the pub with your friends for a pint, or eating out at a restaurant.

Changing is easy if you make small manageable changes.

Remember.....

1. Crash diets or diets full stop don't work.
2. You can eat food and a lot of the right food and still be healthy.
3. Fat doesn't make you fat SUGAR does.
4. Exercise can be fun so find something you enjoy and get out there.
5. Walking is good.

Move a little bit more and make better choices, then good things will happen.

Thanks for reading

Pete

Making Your New Years Health Resolutions A Habit

It is the new year and the time where we say.. "right this year I'm going to get fit and healthy". I wish as many people would prioritise their health and fitness in the other 11 months of the year as they do in January, as we could see a big reduction in depression, stress and other related conditions.  If this sounds like you then here are some of my top tips on how you can keep on track for a fitter, healthier, stronger you in 2015.

1. Do More

Instead of concentrating on eating less of this or that, focus on what you are going to add More of in 2015.

- More activity

- More lean protein

- More good fats

- More vegetables

- More water

- More weight lifting

- More fun at PB Fitness Bootcamps

Doing MORE Sounds a bit more manageable then deprivation.

The beauty about the more approach rather than restricting is that you're are giving your body more nutrients so it doesn't give you blood sugar dips that's leaves you craving the bad processed foods.

The more you move and enjoy exercise the better you feel about your body shape, health and fitness and the less you want to shove your face full with sugar and artificial food that doesn't make you feel great.

2. Break Down Your Goals

Take your long term goal (for example loosing X amount of weight, running 5k in X amount of time) set yourself an end date by which date you wish to achieve your overall goal. (It is vitally important that you set realistic time phases for your goals). You then need to break this long term goal down into shorter term goals for example 4 week or 2 week goals. By breaking your long term goal down your goal will seem a lot more achieveable and as you hit each short term goal this will also keep you motivated and focused to carry on.

3. Shout About It and Tell The World

Take to Facebook and Twitter, tell your friends and family what your goals are and when you want to achieve them by. This will not only act as motivation as you are now accountable for your goals, but people will also take interest in your goal and ask you how it is going. They will also offer you support and encouragement through the hard times and give you the motivation that you need to keep on going. Let people know when you reach each of your short term goals as again this acts as great motivation to keep going to your next short term goal. Don't forget, if you see one of your friends mentioning about reaching a goal then congratulate them and offer them the encouragement and motivation that they deserve.

4. Reward Yourself

When you achieve your short term goals then reward yourself with a treat. For example this could be a shopping trip for new clothes, a special meal, a special night out or anything you like. You need to remember that this treat is only for when you achieve your goals. If you treat yourself whenever you like then it will not work as motivation for you to carry on with your new lifestyle.

5. Personal Training
If you know of someone who struggles to maintain motivation or needs a push in the right direction then don't forget there are a number of different Personal Training options that you could do with PB Fitness, which are designed for you and your needs and requirements to improve your relationship with your body, food and give you a health boost.

You can check this all out by >>CLICKING HERE<<

I hope you have found these tips helpful and useful for you to stick to your New Year resolutions. Finally one of the most important reasons to remember as to why you have chosen your new lifestyle in 2015 is because you wanted to be a happier, healthier, fitter, stronger you in 2015.

Many thanks for reading

Pete.