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…… 

 

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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.

Improve the next 12 hours of your life…………………….

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When we talk about the effects of training, we can all be guilty of becoming focused on ultimately one thing: changing how we LOOK.

However, today I wish to quickly encourage you to consider the other factors involved in training with particular focus on changing how you FEEL, not just how you LOOK.

Let’s have a simple look at the effect that physical activity has on your brain, with particular reference to your mood……….

When you exercise or participate in regular physical activity (the key being on the word regular) your body will release chemicals called Endorphins.

Here’s the science bit, I’ll keep it quick because it’s the weekend…………..

Endorphins are neurotransmitters which pass along signals from one neuron to another. They are made in the pituitary gland, sections of the spinal cord, and the brain.

They mainly interact with the receptors in cells in the region of your brain that can block pain and control emotion, by having an analgesic effect, in turn helping you to combat potential stress.

Accordingly to one study (university of Vermont, USA) a mere 20 minute session can be enough to elevate your mood for up to 12 hours!

In some cases exercise has been proven to be as effective as medication for treating depression.

> Imagine how you would benefit in ALL aspects of your own life if your mood was lifted for the next 12 hours?

> What would you tackle differently?

> How would you and others around you benefit?

> Would you see things differently?

> Would others see you differently?

Depression & mood swings can very often be linked to feelings of not having control in life. If an individual starts to take control of their body, they may in turn start to control other aspects of their live.

It would be completely wrong of me to suggest that exercise can solve or cure all things to all people, as we are all very complicated individuals.

However, what I am suggesting is that by starting with small regular bouts of physical activity you certainly begin to elevate your mindset to a greater place to help you tackle any issues in your way.

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

Tristan ’12 hours’ Buttle.

P.S – If you are unsure about how to get started, give me a shout.

Christmas Shopping -HELP!

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Christmas Shopping……….

There I was…. wandering around the shop aimlessly

……..trying to find what I was looking for…

No joy……

I popped into town last week to get a gift for someone, but couldn’t find it anywhere in the shop!

I didn’t even know where to start……

So I asked the first shop assistant I saw….she didn’t know, but she suggested another girl may know……

Still no joy……

So girl 2, asked girl 3 &……….SUCCESS!

Hallelujah, a Christmas miracle!!

My point today is that you get where you want to be far quicker by simply asking the right person the right questions……

If you don’t know the answers (like girl 1 & girl 2), that’s ok, you just need to find somebody that does!

I could of spent/wasted far more of my time attempting to find what I was looking for and I may or may not have got there eventually but what’s the point when I can accelerate the results by getting advice & seeking the right person to help me?

This is EXACTLY the same with your health & fitness goals.

You are NOT expected to know all the answers, you just need to ask the right questions…

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

Tristan ‘sign me up to amazon prime’ Buttle

P.S – it’s always better to confidently not know something, than to under confidently try to know something………

What’s the best way to lose weight?

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What is the best way to lose weight?

> What is the best ‘diet’ for me?

> How can I lose this (whilst pointing to their stomach area)?

> What is the best supplement to take?

These are all very common questions I get asked regularly….

I get why people may ask these questions and it makes perfect sense, however are these actually the right questions they should be asking?

Theoretically, losing weight is easy… a calorie deficit must be created and you need to train with intensity and consistency whilst getting enough quality sleep.

Unfortunately, all too often individuals attempt extreme measures to get results

However, if the plan isn’t sustainable long-term (key words) and the weight loss cannot be regulated or maintained, the individual often finds themselves right back where they started.

Why is this?

By only focusing on the simple questions such as ‘how do I lose weight?’ you are not addressing the real underlying issues.

You should be asking yourself the following:

‘How have I got to the point where I feel I need to lose weight’?

‘What has led me down this path’?

‘What has changed in my life that has contributed to me being in my current situation regarding my health & fitness’?

‘What lifestyle choices can I make to stop this happening again’?

‘How can I reduce stress in my life’?

‘What can I delegate to others to help me’?

By doing this you can start to analyse yourself and start to create small realistic changes that you CAN stick to.

I have some questions for you that will help:

> Are you boozing too much?

> Are you getting enough sleep?

> Are you eating too much?

> Are you not eating enough?

> Do you have ANY idea how many calories you are eating on daily basis?

> Are you surrounded by negative or positive influences?

> Are you consistent in your actions?

> Are you training with the correct intensity?

> When did you last change your program/routine?

By asking yourself the right questions you can start to resolve the areas that are specific to you as an individual.

You need to create change that is sustainable and realistic on a long term basis and you can only doing this by creating new habits.

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

Tristan ‘questions are the answers you might need’ Buttle.

P.S – one last piece of advice – the best program for YOU is the one that YOU will stick to……I’ve never known ANYONE get results in or out of the gym without consistency.

The majority are wrong…………

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I’ve worked in the fitness industry a long time, I’ve clocked over 17 years of experience & over the last few years I’ve seen a HUGE shift in the state of things…..

The internet, Facebook, Twitter, & Instagram are all FULL of gyms & personal trainers all promising you the answers to your goals.

The fitness industry is truly MASSIVE now, with more gyms, more trainers, more internet gurus, more nutritionists, more ‘diet’ plans, more of everything…however despite all of this, the industry is FAILING…….

Why?

People in this country are sicker then ever before, obesity rates are higher than ever, and the total amount of the UK population who are members of gyms clocks in at only 13%……

My advice to you is to NOT do what the majority are doing, because the majority are WRONG…

From my experience, here is my advice on what I think you should avoid:

>Any program that gets you ‘shredded or blitzed’ in a definite amount of time, but leaves you going STRAIGHT back to your old ways & habits….often feeling even worse about yourself.

>Ladies –please avoid ANY program/routine that uses the word ‘skinny’ in a complimentary manner.

>Any program/routine where you are NOT encouraged/motivated to change ANY part of your eating patterns/habits, unless of course your habits are already perfect?

>Any program that SOLELY focuses on total body weight ONLY. This is a factor but is not the ONLY factor when getting in shape, composition is the key.

>A system that replaces food with liquid (shakes)…. Post workout shakes are an exception for some people in a supplementary manner, but replacing actual meals with shakes does NOTHING to change your relationship with food.

>Unless you are actually stepping on a competitive bodybuilding stage, the need to eat like you are isn’t necessary, so any program that encourages you to live SOLELY off chicken & broccoli multiple times EVERY DAY should BE avoided……

>ANYTHING that claims the answer is in a PILL!!

>Any trainer that CONTINUALLY boasts about their clients being sick through training!

I could honestly rant all day about this; it’s very close to my heart.

I’m passionate about this because I’ve seen good people with great intentions make bad decisions & choices due to false hope. This leaves them feeling even more fed up, angry, and depressed……….

…………Please don’t be one of these people.

……….take the time to research what is right for YOU…

YOU are individual and your routine/program should reflect YOUR needs…

You need a realistic program that YOU can stick to…

It’s confusing; I get it, that’s why I’m here to help……

You are not supposed to know the answers; you just need to ask the right questions to the right people……

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

Tristan ‘turned into a bit of a rant’ Buttle.

P.S – nothing today, I’ve ranted enough!