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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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.

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!

The best ab workout I’ve had was in Magaluf……..

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I went on a stag do last weekend………

………in Magaluf!

Yep, that’s right, 22 of us all descended on Magaluf for 3 days.

Leading up to the event I was slightly apprehensive: I was a Magaluf virgin, throughout 2016 I had consumed a total of 4 alcoholic drinks (not 4 nights out, just a total of 4 individual alcoholic drinks), and I had committed to a 3 day event…

The first lesson here is to know what you are signing up for: this was a stag do with 22 guys in Magaluf, it was never going to be the healthiest of weekends, so I just accepted that and went with it.

Complaining or objecting would be like booking into a Spinning class, turning up but saying you don’t want to pedal a bike. You know what you are signing up for, it is what it is. If you don’t want to ride the bike you are in the wrong class.

In terms of nutrition, the trip was hands down the unhealthiest I have been in a very long time. I often went hours & hours without eating, and when I did eat it was sub-standard to say the least and often at ridiculous times.

On top of a somewhat below par nutritional set up (that’s me putting it politely), hydration was poor, and sleep was far from optimal, sharing a room with a pal of mine who snores like a dying animal didn’t help!

However, I honestly cannot tell you the last time that I laughed as much as I did over the course of the 3 days!

I’m talking actual pain in my abs and ribs from laughing that hard, it was pretty much constant relentless fun and banter…..

They say laughter is the best medicine, which is probably why despite the above pointers about poor nutrition, I would argue the weekend WAS healthy……….. It was healthy for the soul.

For example, when was the last time you laughed uncontrollably and hysterically? Isn’t this what life should be about? Isn’t this part of having a truly healthy mind? Life should be fun!

As we all get older (it happens) we all get more commitments, more responsibilities, more duties, and we are often slaves to time.

We become governed by diaries & our phones, and our days are mapped out for us………pretty much every hour of the day becomes accounted for.

There were times during last weekend where I often had no concept of time…..when did you last feel like this?

People gravitate to holidays, stag dos, hen dos, & weekend breaks because it’s one the few times you don’t HAVE to do anything, you don’t HAVE to be anywhere at a specific time(other than the beach or the next bar!) and your time becomes exactly that…YOURS…………

Going away also reminded how much my close friends mean to me and how I’d missed seeing them, I also made some new (if not slightly odd) friends!

Again, this is what life should be about, solid friendship is essential and an integral part of having a successful life.

Every now and again having a break from everything is a healthy thing, we all get caught up in the day to day stuff, the commitments, the meetings, the job, the stress & the worry.

I’m not suggesting that you live every weekend like we did in Magaluf, and the chances are you couldn’t and shouldn’t want to! Doing this regularly would become old very quickly and pretty much kill your progress, however as ever, the answer is balance. This was 4 days out the year for me…balance.

What I am suggesting is if you can find the time to have some time off now and again, where you are not a slave to your job and/or your phone and you do so whilst truly having fun & laughing with people who are closest to you, then you, my friend, are winning………….

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

Tristan ‘straight back to the gym on the Monday’ Buttle.

p.s – if you need any help on bringing balance into your routine, give me a shout.

Happy Back To The Future Day!

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So, todays date is October 21st 2015……..

Or if you are a child of the eighties, like myself, today is also known as ‘Back To The Future Day’!

Back To The Future 2 originally came out in 1989…. Yep, sorry to make anyone feel old, ha, it’s true….

When it first came out at the cinema, it was a HUGE deal…

I remember queuing (yep, a huge queue, just to get a ticket) outside the Cecil cinema in town for a day time showing, just hoping to get in!

In the highly anticipated sequel, Marty McFly, played by Michael J Fox, travels forward through time to today’s date……

In the movie we got some vivid representations of what the future( today) may hold, including flying cars & everyone’s fav……the hoverboard!

Don’t know about you, but I feel a bit cheated, I wish I could say I jumped in my flying car to work this morning!

Although the whole ‘3D’ cinema experience in the movie is pretty much bang on…..

However, who would have thought that back in good old ’89 that the actual future would include the storm that is social media?

>Facebook
>Twitter
>Instagram
>Persicope
>Snapchat
Etc
Etc
Etc

Or that we would have become so overly reliant & dependent on updating & checking these every single day of our lives?

Or that the answer to everything & anything would be found by simply tapping a few words into Google?

What a world we live in…..just take a moment to consider what you would do without this technology at your fingertips? What would you do without ANY social media?

The downside to this world is that it can leave you feeling nothing but confused & sometimes disheartened…

When it comes to social media, the comparison of everything & everyone is more evident than ever in 2015….

If we choose to, we can see, on a pretty much daily basis:

>Photos (whether it’s a new car, a new job, a new body, holiday snap shots, wedding pics, photos of cute babies or pets)

>Status updates (stating they have the ‘best partner/kids/wife/husband in the world’, or how they have ‘killed the gym’ or lost x amount of weight, or landed their ideal job).

>‘Check ins’ at fancy places (restaurants, bars, airports, concerts, etc etc).
We all like to share our happiness, our success, our wins, and our experiences…..

However, for some, comparison can lead to misery….

Constantly comparing your life to that of others, especially via social media is a sure fire way to drive yourself down….

The thing is with social media, is that it’s very often the highlight reel of life, the greatest hits, the ‘best of’…I get it, it should be, it should be positive, and all of the above memories should be shared…just take it with a tall glass of perspective….

…….We ALL have struggles, we ALL stress, we ALL have arguments, we ALL face fears, we ALL face doubt & fear, and we ALL need help with at least area of our life…

The only person you should ever compare yourself to is yourself…

Celebrate the success of your friends, and those around you, but don’t let it make you question yourself in negative way…

Like I said, we ALL have struggles, we just don’t always see those in between the highlight reel….

That’s all for today, until the next time, I’m going to go & charge my flux capacitor & get this baby up to 88 mph………

Tristan ‘Wait a minute Doc……Are you telling me you built a time machine out of a DeLorean?’ Buttle.

P.S Who is watching Marty & the Doc do their thing tonight?

They are so in love……………………

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Have you ever looked at another couple & thought this to yourself, or perhaps said it out loud?

Have you been in the company of someone else who has said this about another couple?

What about….

‘He/She is so happy…….’

Or

‘They have the perfect lifestyle….’

Perhaps…..

‘He/She is so lucky…….’.

Or

‘He/She looks amazing’…

Comparison of everything/everyone is more evident in 2015 as we live in the age of social media.

If we choose to, we see on a pretty much daily basis:

>Photos (whether it’s a new car, a new job, a new body, holiday snap shots, wedding pics, photos of cute babies or pets)

>Status updates (stating they have the best partner/kids/wife/husband in the world, or how they have ‘killed the gym’ or lost x amount of weight or landed their ideal job)

>‘Check ins’ at fancy places (restaurants, bars, airports, concerts, etc etc).

We all like to share our happiness, our success, our wins, and our experiences…..

However, for some, comparison can lead to misery….

Constantly comparing your life to that of others, especially via social media is a sure fire way to drive yourself down….

The thing is with social media, is that it’s very often the highlight reel of life, the greatest hits, the ‘best of’…I get it, it should be, it should be positive, and all of the above memories should be shared…just take it with a tall glass of perspective….

…….We ALL have struggles, we ALL stress, we ALL have arguments, we ALL face fears, we ALL face doubt & fear, we ALL need help with at least area of our life…

You need to compare yourself to yourself…

How are YOU doing?

Are YOU happy?

What can YOU do to work on YOUR goals?

Celebrate the success of your friends, and those around you, but dont let it make you question yourself in negative way…like I said, we ALL have struggles, we just don’t always see those in between the highlight reel….

That’s all for today, until the next time

Tristan ‘greatest hits’ Buttle.

P.S – Nothing today, thanks for checking.