You DON’T know………..

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> You don’t know that the 25 stone person you see in the gym used to be 35 stone……

> You don’t know that the person struggling to lift the 10kg weights started by lifting 2kg…….

> You don’t know that the person you judge for being ‘arrogant’ or in ‘love with themselves’, simply because they are leaner than the average person, used to be obese & has had to work their arse to get where they are right now……….

> You don’t know that the person who ‘never speaks’ in the gym & keeps their head down is just as insecure & intimidated as the next person………

> You don’t know that guy who is always ‘checking his phone’ in the gym is a doctor who is constantly on call, and is directly responsible for the lives of others………..

> You don’t know that the ‘naturally skinny’ guy/girl is just as self-conscious as the overweight person……….

> You don’t know what injuries/illnesses a person may have when you see them doing an exercise in what you deem to be an in an ‘unconventional’ manner……….

> You don’t know that the tired & stressed mother of two, who has literally been up all night, is fighting every day to do all she can to regain her confidence….

> You don’t know that the guy next to you the gym who you judge for grunting is going through hell with a messy divorce, and the gym is his only release………..

We ALL judge at times & we are ALL capable of casting our fears & insecurities onto others, just try to remember:

EVERYONE has a story…….

Everyone has their own pain, their own doubts & fears, their own issues & their own hang ups….

That’s all for today, until the next time, have a great weekend.

Tristan ‘nobody knows’ Buttle.

P.S – nothing else today, I’ll catch you next week.

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Is ‘healthy’ food making you gain bodyfat?

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‘It’s good for you’……………….

You’ve heard it before, somebody is describing or selling the benefits of a certain food group to you and they tell you how ‘healthy’ it is……

I’m not denying the health properties of certain foods, and the inclusion of these foods can be of benefit to you.

However some foods can become over hyped and all too often one MAJOR factor becomes lost in transaction……………………..

CALORIES!!!

I’ve said it before and I will keep saying it: calories DO count!

It doesn’t how ‘healthy’ those calories may happen to be, an excess intake will STILL cause weight gain.

Foods that typically fall into this bracket include:

>Nuts

>Coconut Oil (and any other oil for that matter)

>Nut butters (doesn’t matter how ‘natural’ or ‘organic’ it is, calories STILL count…)

>Dried Fruits

>Honey

>Granola

The list goes on, but these are the typical choices that I see the most of.

Nuts are a classic example, 25g of walnuts equates to a small handful but typically gives you around 175kcal.

If you aren’t careful, ‘snacking’ on nuts can easily rack up an additional 500 -600kcal a day!

Keep in mind, that all of the above choices are also very easy to overeat on…

I’m not saying these foods are bad, far from it, I am saying that you need to be mindful of the caloric value when you include any of them into your diet.

Remember that too much of ANY food choice will result in weight gain….

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

Tristan ‘had to stop buying peanut butter’ Buttle.

p.s – I’ve been using powdered peanut butter recently, but more on that another day…………….

 

 

How many calories in a biscuit?

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How many calories in a biscuit?

More specially, a Bourbon Biscuit? ( I chose this as its a classic).

Have a guess?

Depending on the brand, it’s typically around 60kcal…..

>Not much is it?

However, who ever eats just ONE biscuit?!

So let’s say you have a total of 5 throughout the day, that’s a total of an additional 300kcal a day…..

In my experience, lots of people I deal with tend to eat more biccies at work, and most people typically work 5 days a week…..

5 x 300 = a total of an additional 1500 kcal a week from ‘picking’ at biscuits.

Whilst it doesn’t seem like much at the time, calories start to add up, and as I’ve said many times before, calories DO count!

I’m not saying you shouldn’t have a cheeky biscuit now and again, I’m simply highlighting the potential implications of not being mindful and aware of your calorie intake for the day.

That’s all , just a quick one today,

Tristan ‘step away from the cookie jar’ Buttle.

p.s- what’s your fav biscuit? And are you aware of how many calories are in it?

I tried to make it sexy…….

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So, on Monday I changed the format of my emails that I send out to help people…..

I changed the layout.

I changed the colour scheme.

Why?

I had convinced myself that my usual format was boring, that it was bland, that it needed spicing up, and needed to be sexier!

So I changed it…

The result?

The general feedback was that it detracted from my words and was ultimately harder to read.

If it’s harder to read, it’s harder to digest and therefore it’s harder to action.

One person (whose opinion I really value) actually said it hurt her eyes!

So from today, I have gone back to basics, and back to my original layout.

This whole situation reminded me of the fitness industry….

All too often, I see trainers and companies trying to ‘dress up’ a training style or a particular approach to nutrition, and in the process they forget the basics.

It doesn’t matter how ‘sexy’ a training plan is, if you can’t follow it or stick to it, what’s the point?

Same with my email design, it doesn’t matter how much I try to make it stand out, if it doesn’t get read, what’s the point?

Everything with my approach to training and nutrition is NOT sexy and it is NOT revolutionary.

It is simple, it is progressive and it is consistent.

Why?

Because it works.

It really is that simple.

If the world of health & fitness has left you confused, if you are struggling to find an approach to nutrition that you can TRULY stick to (long term), if you have been misled and sold false hope by certain companies or individuals, or if you are always looking for the next big thing, perhaps you need to simplify your approach?

Give me a shout.

That’s all for today, until the time,

Tristan ‘back to basics’ Buttle.

P.S – if you’re not already on my email list click the link below to subscribe for regular content:

https://tristanbuttlept.wufoo.com/forms/zu7g1ph0d3o374/

 

 

 

Guess how many days are left in 2016??

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………….111.

That’s it.

Just under 70% of this year has gone!

Already!

It’s gone quick hasn’t it?!

Too quick!

We have just over 30% of 2016 left, before we know it we will be singing the ‘auld lang syne’ & ringing in 2017!!

If you cast your mind back to January, how did you start 2016?

Did you set any resolutions? Did you set any goals?

Perhaps something along the lines of a ‘New Year, New You’?

>How has that worked out for you?

>Have you done what you said you would do?

>Has this year been different?

>Are you on the path towards achieving what you TRULY desire?

I genuinely hope you are.

However, sadly a lot of people I see are still in the same position, facing the same obstacles, the same barriers, the same fears, and the same doubts as they were at the beginning of the year.

I get it, I understand that change can be scary…..

If you are struggling, I want to remind you today that there’s still time, and that you CAN achieve your goals. You can still turn this year around.

However, to do this something NEEDS to change.

If you are tired of ‘putting it off’, always ‘starting again on Monday’, self-sabotaging yourself, and generally beating yourself up….perhaps it’s time for a change?

If whatever ‘diet’ plan you have been following has been unstainable….perhaps it time for change?

If the world of training and nutrition has left you confused….then perhaps its time to try something different?

You CAN change, it’s NOT too late, you don’t have to write yourself off and give up on your goals.

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

Tristan ‘111’ Buttle.

P.S – If you need anything please give me a shout, it’s never too late.

 

 

Do YOU need to change?

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If you are truly happy & content with your current situation and your current reality in all areas of your life, then the answer is probably no, and you can stop reading now.

However, if you are honest with yourself and you feel you need to embrace change, then please read on………

We often KNOW that we NEED to change, but we fail to apply what is necessary to get where we want to be….

Very often change will only happen if the pain of staying the same exceeds the pain of the change…

↑↑↑↑ read that again.

Here’s what I want you to do, and it’s very important that you are honest with yourself, I want you to answer the following questions & apply them to your goals.

It doesn’t have to just be health & fitness related. This applies to all areas of life, whether its in business or in relationships, the questions remain the same………………

>What is your current reality?

>Why has this happened?

>What will happen if you don’t change?

>What do you TRULY want?

>Why do you want it?

>What needs to be done?

>What have you learnt from these questions?

If you have answered those questions honestly with yourself, you should now have a clear understanding of your current reality.

You cannot move forward without understanding where you are starting from.

I genuinely hope this helps you to understand yourself and what you truly want.

That’s all for today, I’ll leave you with one of my favourite quotes:

‘If you do what you’ve always done, you’ll get what you’ve always got’.

Until the next time,

Tristan ‘questions’ Buttle.

P.S – would you keep driving down a dead end, in the hope that one day it wasn’t a dead end?

P.P.S – Give me a shout if you need some honest advice, change doesn’t have to be as painful as you may think.

Have you moved today?

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When it comes to fat loss, most people consider that they need to exercise and look at making dietary changes, but few look at their true overall activity levels………..

Today I want to talk to you about N.E.A.T…….

N.E.A.T stands for Non Exercise Activity Thermogenesis….

Sounds fancy doesn’t it?

This is a flashy way of describing & grouping all the energy that you expend for everything you do throughout the day, excluding training, sleeping and eating.

All other daily activities, no matter how trivial they may seem in isolation (cutting the grass, washing the car, going shopping, or playing with the kids) all add up to factor into your daily N.E.A.T

A huge influence in N.E.A.T levels are the total amount of daily steps that you perform…

These steps add up and help to play a role in overall energy expenditure which in turn can help towards your goals.

For example, a daily step count of around 5000 for a guy of my weight can result in a calorie burn of around 250kcal, this may not seem like a huge figure, but add it up over the week & you can start to see the impact.

Remember, you are the sum of what you the most of.

In simple terms, making an effort to simply move more will have a positive impact on your goals.

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

Tristan ‘5000 to 10,000 a day’ Buttle.

P.S – The easiest way to track daily steps is to download the ‘Pacer’ app on your phone, all you need to do is have your phone in your pocket and let it the app do the rest for you, easy.