I looked like I was wearing a nappy………………

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I’ve just got back from a week in the Lake District with my girlfriend and her family friends, we had an amazing time and I would recommend it to anyone!

A week of biking, walking, hiking, relaxing & chilling with one of my favourite people was exactly what I needed.

Part of the trip included the opportunity to go mountain biking, which I agreed to, even though I haven’t rode a bike (as in an actual bike, not spin bike) in a VERY long time, and given that some the guys on the trip were well into biking, I don’t mind admitting I was a bit nervous!

The night before I was advised to borrow some padded shorts to protect the ‘delicate’ parts of the male anatomy……..

Fast forward to the next morning, and there I was, walking a bit strange and feeling like I was wearing a big nappy…

I was questioning whether this was actually necessary, as it seemed a bit overkill in my inexperienced mind….

Oh how wrong I was!!!

After getting about half way around the course, let’s just say I was VERY thankful I had my nappy on!

It’s a unique feeling that only men reading will be able to relate to, but all of sudden the padded shorts made absolute perfect sense!

If you relate this to your health & fitness goals, there is a valuable lesson to be learnt:

>Experience leaves clues…..

If you are unsure about how to tackle your goals or have little experience to draw on in the gym, then seeking advice from an experienced professional will help to you to massively enhance your performance and your results.

Don’t be afraid to ask for advice, and don’t be afraid to embrace something new even if it seems strange like wearing a nappy!

That’s all for today, until the next time

Tristan ‘pampers’ Buttle.

P.S – I’ll be back in touch this week, speak soon.

Lazy Sunday?

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The word ‘lazy’ is often misused and misrepresented…………

There’s a huge misbelief that if somebody doesn’t train, or has stopped training it’s because they are simply ‘lazy’.

I don’t know about you, but when I think of the word lazy, I’m imagining someone who does nothing…….. I’m talking just sits around doing nothing,…..laid on the sofa, all day everyday, basically somebody who lives like everyday is a hangover day…..

I don’t happen to know ANYONE who fits into this category………..

…….…I’m sure there are people like this out there, I’m just saying I don’t know anyone & haven’t dealt with anyone who does literally NOTHING ALL DAY.

In my experience, a huge reason/rational that people give for not going to the gym or not sticking to a routine is a perceived lack of time.

I have trained & have helped some very, very busy people over the year & as I’ve said before, age often presents more responsibility, which again eats away at your precious time….if you let it.

If we consider the following aspects of daily adult life:

>work/business commitments
>family
>relationships
>cooking tea
>shopping
>household chores
>cutting the grass
>being a taxi service to the kids
>getting the kids ready for school
>dealing with moody teenagers

Etc
Etc

…….all of these commitments add up to provide a quick snapshot of the average adult lifestyle….

Anything but lazy, am I right?!

Due to all of these commitments, your physique and health may suffer/decline………if you let it.

However, this isn’t down to plain old laziness, but often an inability to put yourself first.

Feelings of guilt, coupled with thoughts of ‘I should really be doing something else’ are often reasons why people quit or don’t even get started…..

Putting yourself first is tough, I get it……….

The thing is that it’s often a case of breaking the cycle…

All of the things listed above that stop you from training are all exactly the things that you can handle better from training!

Referring to yourself as lazy or, worse still, being labelled lazy by others & society only compounds the feelings of self doubt and adds pressure to a potentially already pressured lifestyle…it’s a very negative downward spiral…..

If you feel you can relate to what I’m talking about, please believe me when I say you are not lazy & you are not useless or worthless…….you are anything but & the fact that you give so much to so many other areas of your life should be proof enough for you……..

What you do need to do is establish a totally realistic & enjoyable routine, that you CAN stick to, one that allows flexibility, that gives you a ‘plan b’ option and that keeps you inspired & motivated.

I would also add that all this is far easier with the right support from the right people around you. This will help you find your ‘me time’.

Think about what you CAN do, forget what you DID do, or what you USED to do, focus on the now, organise your time, schedule it in like you no doubt do with all other aspects of your life, and stop beating yourself up!

As ever, give me a shout if I can help you out.

That’s all for today, until the next time,

Tristan ‘lazy?’ Buttle.

Breaking up after one argument……..

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>Chances are that at some point you have had an argument with your other half?

Did you break up immediately after this one single argument?

>Chances are that at some point you have disagreed with a friend?

Did you immediately sack this friend off and remove them from your life?

>Chances are that at some point you have cracked or damaged your phone?

Did you then throw your phone against the wall, smashing it to pieces?!

>Chances are you have burnt the tea at some point?

Did you then torch the entire kitchen?!

>Chances are that at some point you have had a flat tyre?

Did you then get out the car and slash the other 3 tyres?!

I bet you have been guilty of self-sabotaging when it comes to your goals though?

Eg: you’ve had a long day hectic day, you skip the gym, and by the time you sit down to eat you are tempted by your favourite trigger food…………

You indulge…..

Big time……..

And then some….

You eat more, not because you particularly want it, but because you have come this far and the damage is done, so you may as well right?

Diet starts again on Monday? No point starting before is there?

If this happens because it’s just a bad day, that’s fine as nothing, if done in isolation will ruin your progress completely.

However, I invite you to ask yourself if your actions are linked to a lack of self-belief?

Deep down, do you truly believe you can achieve your goals?

If you don’t truly believe in your ability to succeed, you will find and create examples to support your doubts, and you will tell yourself:

>’This won’t work’…

>’I can’t do this’…

>’I’m too busy right now’…

>’I’m just not ready yet’…

>’I’m not good enough’…….

>’I’m useless/I’m lazy’…………..

 

You are the sum of what you do the most of……………

>One bad day doesn’t have to become a bad week………

>One bad week doesn’t have to become a bad month….

>One bad month doesn’t have to become a bad 3 months……….

Etc

Etc

Etc

Remember this:

Rituals and routines get results………..

Stop giving up on yourself and start believing in yourself,

That’s all for today, until the next time,

Tristan ‘you CAN do this’ Buttle

P.S – sorry I haven’t been in touch recently busy, but happy times.

 

 

 

 

 

 

 

Supplementation: are you wasting your cash?

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The supplement industry is truly MASSIVE, you name it, there’s a supplement for it………

It can all get very confusing, and understanding supplementation can be made increasingly difficult by public perception and branding.

For example, if you were to ask the average person what they think of protein shakes, a typical response could be “you don’t know what’s in them; it can’t be ‘good’ for you”.

In their mind, you may as well be publicly sticking a needle in yourself!

The exact same person probably wouldn’t have the same reaction to somebody drinking  a ‘sports based’ energy drink, which are extremely widespread and available from just about every shop/supermarket. Despite these drinks very often being highly calorie dense and containing a wide range of stimulant based ingredients, they are for the most part socially acceptable……….

Lucozade for example, is actually marketed, endorsed, and supported by athletes, yet is purchased and consumed by an often inactive demographic, without any secondary thought being given.

What do you need to consider when it comes to supplementation?

Firstly it is essential that you have a balanced diet containing all the necessary nutrients (macros & micros) before introducing any shake or supplement. It is far more beneficial to get your diet on track first for you to notice tangible results and also for you to make vast improvements in your health & performance (both in and out of the gym).

Remember that there isn’t a supplement invented that will transform you or help you if the rest of your diet & lifestyle is poor!

By definition a supplement is ‘Something that completes or enhances something else when added to it’………………..

The use of any supplement is also obviously dependent on your individual goals. I always suggest that before you commit to purchasing any supplements you discuss your goals with a professional, and do your own research.

I do acknowledge that supplements can play a role within your routine and can definitely help in terms of reaching your goals, however, I would encourage you to consider the following pointers with regards to your existing diet & lifestyle before buying and committing to any supplements:

>Are you aware of your average total daily calorie intake?

>Are you aware of what is potentially lacking in your diet in terms of micronutrients?

>If your goal is fat loss, are you in calorie deficit?

>If your goal is to increase muscle mass, are you in a calorie surplus?

>Are you eating sufficient amounts of protein/carbohydrates/good fats to support the level of training you are performing at?

>Are you eating at regular intervals to avoid potential binging? This doesn’t have to always mean 5 meals a day, I’m merely encouraging you to question your existing patterns, are you consistent in your approach?

>Do you plan ahead and prepare your meals, if and when required?

>Do you drink sufficient water for your bodyweight on a daily basis? (https://tristanbuttle.wordpress.com/2014/01/20/are-you-drinking-enough-water/ – have a read to find out how much).

>Do you feel you get sufficient sleep and recovery? (See my blog https://tristanbuttle.wordpress.com/2015/07/28/struggling-with-your-sleep-read-this/

>How much stress do you have within your current lifestyle and how do you combat it?

Before you part with your hard earned cash, I would suggest avoiding:

>Any product that claims to have ‘steroid like’ effects or benefits! The only products that have steroid like effects are steroids!

>Any product that relies solely on buzz words, such as ‘super lean’ or ‘shredded’.

>Any product you are potentially buying solely because someone else is the gym also happens to be using the same product.

>Any product that hides the active ingredients behind the term ‘propriety blend’. This can be very misleading and can often mask the active ingredient quantities, save you hard earned cash and don’t get conned!

>Any product that is promoted/endorsed exclusively by the latest reality TV star!!!

>Any product that encourages you to regularly replace meals with shakes.

What supplements would I recommend you do use?

>A quality whey protein powder – this can prove to a convenient source of protein for some. I tend to favour using it in conjunction with other foods such as oats or yoghurt.

>Creatine – this is a supplement that has been around since the 70’s, and has been proven to have many benefits, to read more click here: https://tristanbuttle.wordpress.com/2015/06/07/confused-about-creatine/

>ZMA – this one of my favoured supplements for aiding with sleep.

>Fish Oil – this boasts a huge number of benefits, including the contribution of normal/healthy function of the heart.

>Vitamin D – if you live in sunny old England, it’s worth considering that exposure to sunlight is responsible for Vitamin D synthesis, and is responsible for the majority of Vitamin D intake in the body.

>Vitamin C – this contributes to normal function of the immune system.

That’s it, it may not be the sexiest selection, but I guarantee they will have a greater impact on your health & performance opposed to the fad/false hope supplement on the market. It will also prove to be far less damaging to your bank account!

I suggest that you consider addressing all the above points before introducing any form of supplementation into your routine.

Doing this will not only improve your health massively, but also place you on the right path to achieving your goals.

Thank you for taking the time to read this, if you found it useful please like and share with others.

If you need any help or further advice, give me a shout.

Tristan ‘keep supplementation simple’ Buttle.

Going all out on Valentines Day

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‘Don’t worry about it’…….

That’s what I told him…..

It was my reply to a question about coconut oil & its health properties….now before we go any further, let me explain myself………

I see many people (too many people in fact) sweating & worrying over what I consider to be the small stuff….

>Should I switch to coconut oil?

>Should I drink green tea?

>Should I only drink bottled water?

>Should I take supplements?

>Should I go gluten free?

The list goes on……………………..

Now whilst there’s an argument/health benefit to all of the above & all have their case & application for certain people, but only if (and it’s a big, huge ‘if’) lifestyle supports these choices…

So if you happen to be someone who is stressed out, not getting enough sleep, with a diet that lacks sufficient protein, you have no idea how many calories you consume, & you struggle to plan past your next meal, then I would suggest not sweating the small stuff, like whether to switch to coconut oil or not…..

There’s a lot more you can do that will give you FAR greater results & FAR greater change……

Nail the basics first, get consistent in your approach, then add in simple ‘finer details’ as you progress….

Not mastering the basics first but sweating over coconut oil (or other smaller details) is like ignoring your partner all year round, forgetting their birthday, but then going all out on Valentines Day!!

Trust me when I say you can make change with simple, realistic, & consistent steps.

As ever, if you need anything give me a shout

That’s all for today, until the next time,

Tristan ‘I’ve never actually forgot anyone’s birthday’ Buttle.

P.S – Honest…… 

 

She ignored me at first…………….

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I’m currently taking part in a 12 week challenge to myself to get leaner….

As part of my quest involves increasing my activity levels, I have included some morning walks before breakfast into my daily routine…

I simply get up, quick shower, black coffee, grab my water bottle and go for a stroll….. typically just around the block, lasting between 20-30 minutes…

I’ve done this Monday to Friday, pre breakfast, pre work….

As is often the case, you tend to see familiar faces at this time in the morning, people out and about, heading to work, walking the kids to school, or most commonly walking the dog…….

So on Monday, my first day of strolling an older lady was walking towards me with her little dog in tow…… I smiled and said morning to her and she simply blanked me and carried on walking!

Now I get why this happened, she doesn’t know me, she was potentially intimidated by my presence, and I as I didn’t have a dog or kids with me,  she probably questioned what I was doing!

However, flash forward to Thursday and the exact same lady (who by this point had seen me for the previous 3 mornings) was all smiles and good mornings!

Why? What changed?

Nothing other than familiarity…she simply got used to seeing me walking in the morning, it became normal, and as a result she felt comfortable and relaxed……

This is exactly the same in the gym regarding your health and fitness goals…….

The first time you walk into the gym can be scary, it can be intimidating, you can feel uneasy as you are out of your comfort zone….even if you a regular gym user, I bet you are often guilty of sticking to what you know, and what you feel comfortable doing?

This simply makes you human!

Remember your first day at school? Your first date? Your first day in a new job? First driving lesson?

Through time, you adjust, you progress, you adapt, you grow, you develop familiarity and eventually you are facing those very fears that held you back on a daily basis….

Getting in shape is never as scary as you think it’s going to be, trust me.

If you are unsure about taking your first step, or you need to readdress your current approach, give me a shout….

That’s all for today, until the next time,

Tristan ‘good morning to you too’ Buttle.

Surviving Silly Season…………..

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Christmas is around the corner, so here are some quick & very simple tips when looking at damage limitation over this festive period!

-My main tip is to enjoy yourself!! Spend time as much with your friends and loved ones as you can and do not beat yourself up psychologically (or physically for that matter!) if you do have a treat or are perhaps a bit more lenient with your food choices and meal plans. It is once a year, don’t be too strict on yourself.

-Don’t let Christmas dinner be the only day over the holiday period when you consume protein (turkey/chicken/fish) and fresh veg. This should be a staple of your diet anyway, aim to keep your protein content high over the festive period.

-Stay hydrated, start every day with at least 500ml of cold water. Fill a bottle and leave it in the fridge over night, try squeezing fresh lemon into the water and drinking first thing on an empty stomach. Aim for a target of at least 1 litre per 25 kg of total bodyweight.

-Focus on keeping Vitamin C levels high……In case you are wondering, Terry’s chocolate orange does not count as a source of vitamin c!

-Try drinking peppermint tea in between larger meals, some studies have linked the benefits of doing so with calmed/improved digestion and reduced bloating.

-Eat fish! Christmas time can be a great time to try/experiment with a variety of fish dishes.

-Use walks as part of your routine over the holiday period, just a simple brisk 20minute walk with friends/family will help in terms of energy whilst clearing your mind.

-Get creative with the leftover Turkey. Try making fresh soups or curry.

-In terms of training, I wouldn’t advise aiming to beat any records or looking at huge marks in increased performance. Keep your training as consistent as possible but if you have trained hard all year round, allowing yourself the extra rest day here and there will not hinder your progress.

-This can also be a great time to focus on your training with regards to your goals/aspirations/next phase of your own personal development, whilst also reflecting on your training over the last year.

Ideally, you should know now what your training focus is for January 2017.

That’s all today, until the next time,

Tristan ‘5 more sleeps’ Buttle.