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.

 

 

 

 

 

 

 

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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………

If you play by the same hand……..

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If you play by the same hand, how will you find something new?

Now I’m the first to admit, change can be very off putting.

I often cite 2014 as a year when my life was nothing but change, & it was very tough at times.

During that time I lost focus, lost direction, questioned myself, even partly lost sight of who I am along the way…

Does any of this sound familiar to you? Have you ever felt like this?

………when you KNOW that you can’t keep doing the same thing and you HAVE to change?

BUT the change is scary isn’t it?

It can be hard to embrace the new… I get it.

I can throw a million clichés at you; I can tell you that it gets easier with time or that you will adjust, etc. etc.…..

We’ve all seen the countless motivational quotes plastered all over Facebook & Instagram…..

> They are all well & good, but do they actually have an impact?

> Do they actually help you?

What I invite you to do is focus on what is wrong right now….now focus on the pain of remaining the same…..

> If you DON’T change, what will happen?

> Where will your current pathways lead you?

Rather than just ‘thinking positively’, consider the consequences of NOT changing….

Only when the pain of remaining the same far outweighs the pain of change can we can start to move forward and embrace the change……..

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

Tristan ‘SOOOOOOOOOOOO much happier now’ Buttle.

P.S –Trust me when I say you CAN make change, & you CAN move forward……..and that I will help you as much I can…your current situation doesn’t have to be your story.

P.P.S – Sorry I haven’t been in touch as much recently, you’ll be hearing from me again soon.

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.

a quick one on training……..

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In order to achieve your health and fitness goals, you simply MUST train!

When it comes to training, rarely does one size fit all, and if you were to ask 10 people (who have got results) what they do, you may get 10 different answers…

How I train is specific to ME, how YOU train needs to be specific to YOU.

Training age/experience, injuries & limitations, personal likes & dislikes, frequency & time are just some of the factors that need to be considered when looking at what is the best approach for you to take.

There is no such thing as the ‘best exercise’, only the best exercise for you.

However, I do believe there are two factors that apply to ALL forms of training:

1) You must train with relative intensity.

Training ‘hard’ is all relative, but remember that training needs to place a stress on your body for it to change. Training NEEDS to be intense, otherwise we would all get in shape from simply going shopping or cutting the grass.

How do you know if you are training hard?

Ask yourself this:

When did you last truly step out of your comfort zone in the gym?

Or imagine this:

On a scale of 1 to 10, 1= laid on the sofa doing nothing, and 10=being sick out of your eyeballs (not literally ha) where would you currently place your sessions?

2) You must train progressively.

Put in very simple terms, you need to beat or improve what you do every time you train.

No matter what style of training you adopt, you need to log your workouts and come into the gym with a clear plan of action.

You need to log all reps and all weight lifted and create targets.

Your body will adapt very quickly to the stress of exercise, therefore progression is an essential factor in helping to ensure that your training continues to provide the correct stimulus for change.

Chances are you do this in all other areas of your life: for example, your relationships and work life both progress, this what keeps things moving forwards, this is how we grow and develop.

Please note that both of the factors above have nothing to do with age or the ‘amount’ an individual may currently be lifting.

e.g. – Lets say I’m lifting 100 kg on an exercise, but I’ve been doing so for the last 2 months, I haven’t increased in either weight or reps performed….

…..and Mrs Smith was lifting 3kg 2 months ago and is now lifting 6kg, then Mrs. Smith has progressed more than I have.

Where you start is irrelevant, intensity and progression is relative to you and your goals….

That’s all for today, until the next time, keep moving forward

Tristan ‘log book’ Buttle.

P.S – Adding weight to an exercise or increasing reps should NEVER be done at the expense of poor form!

P.P.S – If your performance isn’t progressing then you need to ask yourself why?

P.P.P.S – Give me a shout if I can help you out with any of the above.

The 4 essentials to fat loss: Number 1………

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We live in a world of information overload, & the birth of social media has provided many individuals and self-proclaimed ‘experts’ or ‘gurus’ with a voice…

Often, these voices tell you that they have THE answer, and that they have THE secret, and that ultimately, their way is THE way.

When it comes to fat loss & getting in shape, there are many ways to train and many ways to set up a nutritional plan….

…..however what works for someone else is not guaranteed to work for you.

The work that is required to achieve any goal is always obviously dependent on the specifics of the goal in question, that been said, I believe there are 4 basic areas that apply to ANY fat loss related goal…..

Today, we are just going to look at number 1, I’ll be in touch over the next few days with the rest…

1) Eating and understanding calories:

Nutrition is a MASSIVE topic and probably THE most confusing area of fat loss.

>However, in simple terms, fat loss ultimately comes to down to creating a calorie deficit.

This is ESSENTIAL, please don’t let anybody tell you calories don’t count. Too much of ANY food can result in weight gain.

A deficit can be achieved in a variety of methods and no one approach suits everyone.

What I will say is that when it comes to a creating a calorie deficit consider the following:

>What is the highest (not lowest) number of calories you can consume to achieve your goals? This will prevent you from starving yourself, setting unsustainable targets and stop you from burning out and giving up on your goals… remember that by definition, calories are a unit of ENERGY.

>The biggest influencing factor on fat loss is the TOTAL amount of calories you consume on a continual basis, not the time of day that you consume your calories.

Eg: let’s say you need to eat 2500kcal, but you have a busy day and it gets to 9pm but you still have 500kcal left to consume, then eat!!

It is the total figure that you hit by the end of the day that counts.

Start with the basics first, if you reading this and you are struggling with losing body fat, I suggest you start by logging your daily food intake.

You can easily do this by downloading the myfitnesspal app on your phone.

Its free, its simple and very user friendly.

Don’t worry about the targets the app sets you with, just use it as a log, this will help you to assess exactly where you are at with your intake.

It will also educate you on the true calorie content of certain food choices!

I’m not saying that you need to log everything, every day for the rest of your life, but if what you are doing isn’t working, then perhaps it’s time to try something new?

That’s all for today, if you get stuck with anything, then give me shout,

Tristan ‘calories DO count’ Buttle

Ps – part 2 with you tomorrow, if you are lucky!