MOTIVATION BY INSPIRATION

Motivation By Inspiration

I read a story this morning about a guy who changed his and his children's life by hard work. I'll recite the story in a minute but first i want to talk a little bit about Motivation and Inspiration as that story is the Motivation behind this blog post.

I am a huge fan and believer in the fact that if you want something bad enough and you work hard enough then you can achieve anything.
The myth of talent is a contributing factor for alot of people not achieving or believing they can achieve something as they put these world class performers and business leaders success and put it down to their 'natural ability or genetic talent', well that is a load of CRAP. The fact of the matter is that the best in the world at whatever field you look in are at the top because of HARD WORK. They have worked harder and for longer than everybody else!

I'm a big fan of guy like Eric Thomas, Ray Lewis, Tiger Wood, Will Smith, Michael Jordan, Kai Greene, David Beckham and love listening to Motivational Speakers, these are the people who INSPIRE me. These guys are at the top of their games and if you read any of their stories they all have one thing in common and that is an insane work ethic. I urge you all to  look them up and check out their stories.

Back to Motivation...i am motivated by people and things i see that Inspire me. You have to have a goal, that is where your motivation should be, that is your MOTIVE, to achive your goal.... But sometimes you need a kick of Inspiration to get you back on track to achieve that goal.

Where you find your motivation and inspiration will be different from where i find mine as we will all have different goals but the essence of realizing your goal will only come when you accept that you have the POWER to achieve it.
We use these people, videos and pictures of superstars as Motivation but what we should be Inspired by is not their insane 'Talent' and 'Genetics' but their passion for their goals and the lengths that they went and still are going to achieve them and be where they are. These are the actions that INSPIRE.

Here is the short story i read this morning on Eric Thomas's App by one of his fan that have changed his life and it sums up Motivations and Inspiration really well and hopefully will inspire you to think about where you are going and what you can do to get there!....

"I've been doing security for about 7yrs, put my sons before myself and never finished college. This year i simply got sick of being broke. There were times when i couldn't see my sons cuz u was too broke to catch the bus, phone was off so i don't hear their voices...I got sick of it...I wasn't applying myself i was so focused on my struggle i was over looking my accomplishments. My boss was playing me, doing his job and getting my pay. I updated my resume after 2 hours of posting online i received 5 job offers. I am now studying for my state exam to be a licensed life insurance agent... But i opted to self tech, i wake up at 5am and start my studying  the class doesn't start at the site until 9...they stop at 4pm...i stop at 6pm...i don't want another day i cant speak to my sons, i wont accept not seeing them because i don't have the money to get them. I haven't got my first check yet and i have clients waiting, there's a one year plan...now a five year plan..."



We are all powerful enough to change our lives, all you have to do is accept it. Make a choice, are you just going through the motions day after day hoping for luck...or are you applying yourself every single day, making it happen, doing exactly what you want to do, having an effective day, every day!...


We all have that power, you just have to accept it...


Thanks for reading and i hope this have got you fired up to go out there and smash it, i know i will be!

Train the mind and the body will follow.

Nick Bell
New Body Fitness and Nutrition
www.New-Body.co.uk 

Road to Nabba West + Hercules Olympia 2013 2

Road to Nabba West + Hercules Olympia 2

7 1/2 Weeks to go!

Just finish a Back/Biceps and Cardio session and have a couple free hours before clients are back in tonight so a chance to update this.

Heres how the back session went:

Pull Downs - 4 sets, 20, 15, 12, 10 Reps building up to bout 95kg, pleased to be doing these again as i have been suffering with elbow pain during pull downs and pull ups so the lats are feeling under worked! But seemed to be good today :)

Wide Grip Seated Rows - 4 Sets, 15, 12, 12, 10 Reps building to about 70kg. Find this give a good squeze in the lower lats and stretch through the negative part of the motion.

Single arm dumbell rows - 3 Sets, 12, 12, 12 Reps building up to 45kg's. Great squeze in lower lats, like to do these like Kai Greene bringing your hips into it slightly with out to much arm movement.

Rack Pulls - 4 Sets, 10, 10, 10, 10 Reps building to 200kg Just focusing on the upper back and trap squese at the top of the rep.

Bicep Dumbell Curls - 3 Sets, 10, 10, 8 up to 20kg's, Starting to notice little veins and bumps come out now that haven't been showing in a while!

Standing Barbell Curl - 3 sets up to 35kg Getting a good squeese a keeping momentum out of it, hit a drop set on the last set.

Single Arm Preacher curl - 3 sets, 10, 10 , 10 reps low weight, get a great stretch which really blows the lower potion of the bicep up! Nice to finish off with.

Was pretty drained after this as was 3rd low carb day so just hit my 2nd 30 cardio on the treadmill and headed home for bcaa's and pwo shake.

Did my stats again this weekend and showed another slight decrease in bodyfat, weight was about the same which was good but have come down another kg since sunday.

Stats at 8 Weeks Out

Weight - 91kg

BodyFat - 9%

Neck - 42cm

Shoulders - 130

Chest - 114

Arms - 42.5

Waist - 89

Thigh - 64

Calf - 42.5

The class that i will be aiming for at the Nabba is Class 2 where there is no weight restriction and the class that im aiming for at the Hercules is the Physique where i believe my weight will have to be around 83/84kg so i think im going to lose a bit of muscle too during the last 7 weeks.

Happy with how it is going so far and feeling good, will be upping the cardio slightly next week depending on how the stats are looking on Sat.

Will chuck my details of diet and supps up later on with some progress pics.

Thanks for reading

Nick :)

New Body Fitness and Nutrition

www.New-Body.co.uk 

Any questions just post them underneath.

Road to Nabba West + Hercules Olympia 2013

Hi everyone so we are at 8 weeks out from completion at the Nabba west on May 5th and 9 weeks out from Hercules Olympia in Colchester on the 11th.

So I thought I'd start this blog tread detailing my prep so you can see what I have to hopefully come in at a ripped 5% body fat!

Writing this as Im out doing my morning cardio which is about 30 - 35mins (prob 35 this morn as I'm writing as I walk and may end up veering out in the road)

Morning cardio will be done 6xper week from now on empty stomach. Although before I start I will have bcaa's and 2 x Ripped Fat burners.

Today is weigh in day and progress pics so will get the stats up later on.

Thanks for reading and if you got any questions or support, please post below and will be greatly appreciated! :)

Nick

Calf Training Explained!

Calf Training Explained!

The lower leg is made up of 2 main muscles, the gastrocnemius and the soleus. But they are targeted with different exercises. 

The gastrocnemius is the bulk of the calf and is hit with exercises where the knee is extended like standing calf raise.

The soleus is the deeper under muscle and also adds to the width of the calf, these are hit with exercises where the knee is bent. 

Try the seated calf machine. If your gym dosent have a seated calf raise, sit on a bench with your toes on a weight plate and rest a barbell on your thighs, raise upto your tip toes to recreate the movement. 

Try these exercises in your next calf workout and be proud to where your shorts this summer!

For tips and advice on how to get the MOST out of your training visit www.new-body.co.uk 

Thanks for reading

Train hard, Win Easy!

Nick Bell

Personal Trainer

New Body Fitness and Nutrition

info@new-body.co.uk

www.new-body.co.uk 

The Power Of Having a Purpose

 

 

The power of having a purpose

Everything we do in life will have purpose, every meal you eat, every training session you do, every second you sleep. If you can manage the directions of these things and make sure the purpose to help you on your journey then you will without doubt reach your goal. So just ask yourself, ‘is this helping me move forward?’….

I believe the key to having success in achieving your goals is to have purpose in what you are doing. From the little things you do in the day to the big things you do, every bit is as important as each other in the journey to achieving what you want.

Every day I work with people who want to do achieve something in a physical capacity about themselves, whether it be loss weight, gain weight, decrease body fat, increase strength, become fitter, every one of them will start with the initial idea of how they would like their physical aspects of them to change.

But….

No matter how much training you do, and pushing you get from your trainer or how much you want to fit into that dress or bench that heavy weight, it won’t happen until you change one thing.

Mind-set.

How do you see training?... is it somewhere you go to go through the motions, have a chat, a way to stop feeling guilty form the lunch time donut?

Or do you go there with PURPOSE. Does every set, every rep, every minute blasting the cross trainer have a purpose and reason. When you go to train, make sure you are training for your goals, not for the goals of the people you are training with. Theirs will be different.

Be selfish, it’s your life and your goal. If your training to lose body fat and struggled with your weight for years, then you train with your best friend but they are training for a 10km race then one or probably both of you will end up compromising your training and meeting in the middle somewhere, leading to not really an efficient session for either of you. Making you feel further away from your goal than ever.

Be selfish. Make sure the purpose of your training is strong and heading in the right direction for YOU.

How do you see food?... is it breakfast, lunch, dinner and snacks? Are you trying to eat something you see as healthy because you think that’s the best thing do you, and if not then you always have tomorrow to try a bit harder?

Or do you see every meal as an opportunity to help your body recover, do you make sure you put the best ingredients into your body as this is what will be fuelling it in your next workout and you want to smash that PB. Every meal should have a PURPOSE, it’s a way to boost metabolism, and a way to repair broken muscles and a way to fuel the ass kicking you’re going to give your body day after day until you reach your goal.

I always say to my clients to eat to be fit, not skinny. If your trying to increase your body weight then you also need to eat with purpose, this is even more important as you will be used to a maintainace level and you need to go beyond that. But think about it, if you are 90kg and your goal is to be 100kg then go and eat crap and you will make it, but put some purpose in there and be 100kg at 10% body fat then that’s where the hard work starts and the meals matter and what goes into your body matters.

Fuel your workout as you would fuel your car, or you will break down.

This is not just for health and fitness; it translates into all aspect of life, careers, socially, relationships etc. Set your goals, follow them with purpose and succeed.

I hope you reach your goals, whatever they may be, I will reach mine!

Believe in where you are going and don’t listen to people who don’t understand, as their journey will be different to yours.

‘At 1^st they will ask why you do it, after they will ask HOW you did it.’

Thanks for reading. 

Nick Bell
Personal Trainer

New Body Fitness and Nutrition
Official Pro Grips Dorset

 

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For more health and fitness tips visit our website and check out our FREE health and fitness downloads... New Body Health and Fitness Tips

Burn Fat Fast!

Burn Fat Fast

When we hit the gym and our aim to lose weight, or FAT more precisely there are a number of paths the gym goer has. Initially the first reaction may be to jump straight on to the treadmill, cross trainer or bike and trash out 30 odd mins of moderate pace exercise, going through the motions and not really accomplishing anything except for depleting a bit of your glycogen stores and most probably making you quite bored an dishearten towards exercise in general. This may seem like the right path but it is not.

Don’t get me wrong, this exercise is good and if you are coming form an very sedentary lifestyle then anything is better than nothing and you will have some positive effects…but let me tell you the secret…Fat Loss is not that hard…J

First things first…Weight loss is not the answer…Body Composition is what will give you the lean, toned look you are after.

Take a look at this comparison of Body Fat vs Muscle Tissue.

  

So if you weight 12st with a Body Fat of 10% you will look a lot better than weighing 10st with a Body Fat of 20% !

***Muscle burns 4 TIMES as many calories as Fat just by being in your body***

Try adding these 5 guideline to you training to aid your Body Composition and start getting the results you what!

1.      Kick-start your day with 10-15 mins bodyweight exercises at home. Try this short routine to blast your metabolism and get your body stoked for the day!

·         30 Seconds Jogging on the spot with high knees

·         10-15 Press Ups

·         10-15 Squats

·         10-15 Tuck Jumps

·         10-15 Burpees

·         30 Seconds Skipping

*** Repeat this 5 times resting 30 seconds between cycles***

2.      Start your gym workout with Resistance Training. 

Aim to do at least 30 mins of resistance training targeting the whole body before you hit your cardio part of the workout. By doing this you are aiming to break down muscle fibres which then have to be repaired by the body. This recovery takes energy and the body will therefore be using excess energy for the next few days to do this.

With Cardio training the body is able to recover a lot quicker so although you may burn more calories in the session by hitting the treadmill, the resistance training will burn a lot more in total over the next 48 hours!

3. Stick to Compound or Multi Joint exercises over Isolation or single joint exercise.

A squat will use a lot more energy than a bicep curl and also break a lot more muscle fibres. Its all about getting the most Bang for your Buck in the more efficient way possible. 

Try this routine to hit all your major muscle groups a get that fat melting off you!

·         Warm Up 5-7 Mins Cross trainer

·         5 Sets of 10-15 Reps Squats with 30 seconds rest in between. If Bodyweight squats are too easy add some weight!

·         3 Sets of Weighted Burpees. Hold on to Dumbbells as you do these so you have to press them as you stand up. Remember to keep you head up and back straight. 30 Seconds rest between sets.

·         5 Sets of 10 Reps of Bent over rows, Barbell or Dumbbell. By doing this we are working  are back which is one of the biggest muscles in the back with a big Multi Joint move. 30 Seconds Rest between sets.

·         5 Sets of 10 – 15 Reps of Press Ups. These can be done on your knees or as a complete press up if you can. Keep the movement slow and don’t rush it, touch your chest on the floor and as it touches lift you hands of the floor and then push back up. No cheating allowed ;)

***This will be a great start to your workout routine, hit all your major muscles and really set your fat burning furnace on fire!***

4.      Follow your Resistance with cardio.

If you have hit your resistance with maximum intensity then by the time you come to your cardio, you will be primed to really start attacking you fat stores for energy.

·         Add 20 – 30 mins of Low intensity or High intensity interval training cardiovascular exercise in after your resistance work.

This will cause the body to take most of its energy needed from fat cells as the resistance training would of depleted the favoured energy source of glycogen.

***With the Low Intensity aim to keep your Heart rate at around 60 – 70 % of its maximum for the entire time. (Find out your heart rate zones on our Free heart rate calculator)***

5.      Protein is the Whey to go.

Add a source of Protein to every meal. Not only will this aid in the recovery of your muscles and body, it will also help decrease your appetite so that you don’t reach for that sugary treat and more importantly, minimises the insulin release so that your blood sugar levels remain more stable.

Try adding one of these sources of protein to your meals

·         Whey Protein Shakes

·         Chicken Breast

·         Turkey

·         Lean Beef

·         Salmon

·         Tuna

·         Eggs

·         Beans, peas and Lentils

·         Low Fat Dairy (e.g Cottage Cheese)

So there you have it.

Try adding a few or all of these guidelines to your training in your quest to Burn Fat Fast!

Eat Clean, Train Hard, Win Easy

Thanks for reading.

Nick Bell

Personal Trainer

New Body Fitness and Nutrition

Official Pro Grips Dorset

For more health and fitness tips visit our website and check out our FREE health and fitness downloads... New Body Health and Fitness Tips

BBC's 'The Truth about Sports Products' Review

BBC's The Truth about Sports Products

Review

This is my OPINION on this program that i saw last night. My initial reaction as soon as it finished was, where has that hour of my life gone that i cant get back?!
I'll try and explain why...

I was really excited last week when i saw this advertised on the TV and immediately set hit my record button! Being a personal trainer, running New Body Nutrition which provides sports supplements and having used a wide variety of sports supplements in my own training for a number of years now with what i believe is a POSITIVE effect, i was extemely keen to see what type of a light they would shine of the multi million pound market that is 'Sports Products'.
Im not going to lie and say that all sports supplements and products will be the difference between running a 100m in 12seconds and 9.69secs or take your bench press from 100kg to 200kg as that would be ridiculous, but do i see tham as a valuble ADDITION to an athlete's (elite or recreational) training and nutritional programs?..well yes i do.
Whether the benefits are completely physical or Psychological there are millions of products and users of products that will have a better training session, run a better race, stick to a healthy eating plan because of these supplements and products.

Im going to try and put it into a few different examples that i have had and also i hope alot of people reading this may be able to relate to also.

I used to play hockey at a good level (well i like to think so..) and on the odd occasion i was known to be able to drag flick the ball from a short corner into the top of the net, this is a skill is mastered by Sohail Abbas of Pakistan and the highest goal scorer in field hockey history! For this reason i sough out and bought the exact stick that Sohail used and his signiture stick. Was this any better than a rivals company's stick that could of been half the price?... probably not. Did i feel my performance was increased by this piece of equipment over that of another stick?...yes without a doubt!
So whether this was a case of a phychological edge or benefit in my performance or a direct performance enchancement, it doesnt matter. The bottom line was that my performance increased by using this 'Sports Product'!

Now this is the major flaw that i had about the program on 'The Truth about Sports Products' was that it didnt deal with any of the phychological aspect of sports performance and yet during every interveiw that they had with an athlete who used sports product, each and every one commented on how they believed that it helped and aided there performance!

Usain Bolt is the fastest man in the world, full stop! He has been for a good few years now and the success that he has had in a mix of many things. This includes the sports products he wears, the effort he puts into his training and the most important thing of any successful person, a stong mind!

 The 2011 World Champioships Usain Bolt was a guaranteed winner of the 100m, all he needed to do was turn up and run the race, what did he do? turned up and false started, was disqualified and Yohan Blake won with a time nearly half a second slower than Bolts PB.

Why did he false start? he said in his head his mind was saying go, go, go. Whether the gun had gone off or not his mind had given him the power to move, too early and cost him the world championship.

Poweraid and Lucazade!

There was also massive what seemed like attack on sports drinks that offered sodium replenishment durning exercise stating that 'unless you are an elite athlete doing and endurance exercise then these drinks will have no effect at all', i feel this is not necessarily the case as A, what do you class as an elite athlete and why if it can give them an slight edge would it not be advised by discretion for other athletes to use them and B, there may have been no substantial positive benefit to the regular athlete but there is also no substanstial negative effect. (obviously apart for over hydration which they discussed).

Water is passed into the blood steam pretty much immediately after consumption and my view is if this fluid containins soduim or 'electrolytes' to help what is lost through sweating then surly that is keeping fluid sodium/potassium levels stable.
That also goes to say that if your playing an intense game of chess then you probably don't need to be smashing the Poweraids to help replenish you fluid level!
As with all sports product and supplements, USE COMMON SENSE. If your running 100m of course you don't need 5 litres if water inbetween each run! But if you are sweating excessivly and competing in a marathon, the odd sip of water, with or without electolytes and glucose will be needed and make a difference!.

Barefoot Running
I nearly lol'ed when they showed some Dr running around a local park barefoot!

If you try and do that is some of the parks or open spaces around the country the only place you will be running is to Hospital! getting them to pull stones, glass and all kinds of crap out of your feet!

I think the reserch into the barefoot running was very interesting and think that based on the impact curves and the way society and changed our behaviour in everyday activity and running, that technique of running is the way we used to and is probably better in building back muscle in our foot arch a legs alike.
But then they go on to slam one of the companies who sell the shoes saying that all the studyies had been done into barefoot training had been done, with barefoot and not with the product. Here the shoe is purly acting as a protection for the foot so why does the panel of presenters in this program need to slam this company for not providing evidence that putting the protective sleeve around the foot will have a greater effect that a standard running shoe.
If the evidence is there for the barefoot running, what difference will a thin shoe around it make and why should they not be able to use that evidence, its COMMON SENSE.

Its the same as saying kicking a ball with the side of your foot will be more accurate than the top of your foot, but then saying if you change football boots you have to prove that same thing again. It doesnt seem necessary in my eyes that the sports products or companies should get such a slating over something like that.

Sports Supplements
Sports Supplements was the last thing in the program that they looked at and was also one the areas that i was most interested in as i run my supplement company New Body Nutrition and also have used these regularly for many years.

Sports Supplements are a 100 million pound business and it would be wrong to say that the companys are not making money from them. Of course there is a massive market and if people choose to believe that taking a certain supplement alone will transform them then into Ronnie Coleman or Wayne Rooney then they are mistaken.
Of course these athletes are getting paid to advertise and use their products and of course that it not the only product they are using to be at the top of their game....but they ARE using it.

To be successful in sport and fitness there is always 3 aspects, TRAINING, NUTRITION and RECOVERY. All these need to be achieved to hit an athletes potential. Sports Supplements CAN play a part in all 3 aspect of this. They dont have to of course but they CAN, with positive effect.

Take a tub of Protein powder that has 60 serving for example. It costs £30 for the tub and gives 20-25g of protein per serving costing 50p per serving. The equiverlant of protein in terms of chicken breasts would come in at around £60 so double that of the supplement.

I believe that supplements are just that SUPPLEMENTS to aid a healthy diet, but if your hitting a high protein diet or taking in 5000+cals a day which some of the top bodybuilders and strength athletes are doing, then you can either supplement your diet on occasion with these products or you better have shares in you local supermarket because chicken and beef aint cheap!
Again there was no NEGATIVE effect of these supplements so i would recommend that if you find they help your training and your ability to stick to a healthy eating plan consistantly then use them.

I will be and so will the top rugby, football, enduance, speed and fitness athletes as they can have a positive effect of your lifestyle.

Conclusion
In conclusion i would just say that the company selling Sports Products will keep putting out new, 'super effective products that will guarenteed you a better workout and amazing results', but do your own research, find what works best for you, dont believe all the hype, read the reviews, ask at your local gym what works and what people think, never stop learning, and if you feel you Perform better with that new pair of running shoes, football boots or protein shake then go for it.

Push your training to the limit, its as much about your mind as it is your body so train hard and win easy!

Thanks for reading, i know i went on a bit but remember if just my opinion guys. And everybody else will have theirs!

Nick Bell
Personal Trainer
New Body Fitness and Nutriton
info@new-body.co.uk






References
http://wiki.answers.com/Q/How_much_time_does_it_take_to_digest_water