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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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!

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.

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?

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.