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Second Chances

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There are always opportunities to restart something you may of started but not quite finished.

Yes it is cold outside now, but it won't be to long to the sun starts coming out and you will want to be in your best shape.  Often people beat themselves up for not taking advantage of their motivation and then they let it slip.  However, just because you didn't achieve it the first time, doesn't mean that you can't have another go.

However, it is never too late to get back into an exercise program and change your nutrition. Plus it is always best to start sooner rather then later. 

Although the exercise might hurt a little when you first start back, you will find your muscle memory will soon kick in and you will be training just like you hadn't had a break.  The best way to get back into it, is by doing an old program, rather then something new.  Even heading out for a big walk or short run will get you moving in the right direction.

When it comes to nutrition, making positive changes can be hard, but the body responds very quickly to better food choices.  You will find that your energy increases within days, which not only helps training drive but also your ability to make better food choices.

Once you have given yourself this second chance to get back into your healthy lifestyle, you will be very pleased with the changes in your body composition, your energy levels and how much more healthier you feel.  Getting started maybe be daunting but remember you just need to build it into your lifestyle and start slow.  There is no need to go back to 5-6 days of training straight off, work on your nutrition and add 3 days of training for the initial period.

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Discipline

It takes a lot of discipline to get this lean.  Hugh Jackman in Logan who I trained. 

It takes a lot of discipline to get this lean.  Hugh Jackman in Logan who I trained. 

By Dieter Roylance

Discipline is being strict, having self control and restraint! 

So how disciplined to you need to be to reach your lifestyle goal?  There are a number of factors, the first being how far away you are from your goal and then also the time frame.  For example losing 10kgs in 4 weeks or gaining 5kgs of muscle in 4 weeks.  Both are very ambitious goals, so discipline is going to be crucial, because time isn't on your side.

Life does and will get in your way, however it is the people who have the strategies to counter them, that often succeed.  Here are two things that you can do for a disciplined approach, to assist you in achieving your body composition goals.

Corporate group Texco who train as a team 3 times every week for the past 3 years.

Corporate group Texco who train as a team 3 times every week for the past 3 years.

1.  Exercise

To lose 10kgs of body fat in 10 weeks, takes a discipline approach to your exercise.  You need to know how many strength training sessions and energy training sessions you can fit into a week.  I like to break the week into week days and weekends.  Their are two reasons I do this.  Firstly, people are usually more motivated at the start of the week, so they often get 2 of their 3 sessions done by Tuesday, giving them three days to get one more session in.  Secondly, adding at least one session in on the weekend, takes discipline to ensure they train but also keeps their focus.

The discipline to eat well, wether eating out or eating at home, is all about planning & preparation

The discipline to eat well, wether eating out or eating at home, is all about planning & preparation

2.  Nutrition

Is it hard to be disciplined with your food?  No.  So why do so many people struggle with their nutrition.  The easiest way to stay disciplined with your daily nutrition, is to start your day with a great breakfast.  It is very easy to prepare something at home before your day starts or order something at a cafe, that has the right carbohydrates, proteins & fat.

To reach your goals you need this kind of disciplined approach to your training & nutrition, every day & week.  You can't go half a week on, half a week off, or have a week off and expect not to go backwards.  At the end of the day, it comes down to how badly you want to achieve your goals.  If you are committed to your goal, then being disciplined will be much easier.

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Melbourne F1 - Concentration

Melbourne F1

Melbourne F1

By Dieter Roylance

With the Melbourne F1 in town this weekend, it is a perfect time to talk about mental concentration.  Many people do not understand the extreme fitness that goes with F1, often you will hear that these guys just sit in a car and go around and around the track.  This is couldn't be any further from the truth.  These guys are highly tuned athletes, like their cars, with massive forces going through their bodies.  

One aspect on F1 that is often over looked is mental concentration, as on a street circuit like Melbourne, one missed breaking spot, putting a wheel off the track or on one of the lines on the road and the driver will find themselves in a wall.  Or as Ralph Schumacher found out on the first corner that not breaking, equals flying cars!

Ralph Schumacher air borne corner 1, lap 1.  Melbourne F1 - 2002.

Ralph Schumacher air borne corner 1, lap 1.  Melbourne F1 - 2002.

There are three aspects that can effect concentration, sleep, nutrition and recovery.

1.  Sleep

When you are driving on the limit for 2 hours straight, where first and second can be separated by only seconds.  Being tired, having a bad nights sleep or not enough sleep, is something that a F1 driver can't afford.  Sleep is something that is highly underrated and anyone who has had a late night or who doesn't sleep well knows how it can effect concentration.  Sometimes it could be forgetting to make a phone call, forget to take your gym gear with you in the morning.  Well a F1 driver can't afford to miss a corner, so getting adequate sleep is vital!

2.  Nutrition

A F1 car has a specific fuel for the highly tuned engine in the F1 car.  However, people seem to think they can eat anything and still perform at a optimal level.  Concentration comes back to good vs bad nutrition.  A bowl of cereal or nothing at all is not optimal for concentration, a cup of coffee may put some caffeine in your system and wake you up momentarily but it's not going to be enough to help you concentrate for 2 hours of a Grand Prix or even that big Monday morning meeting you have.  Food should fuel your body, increasing energy, performance and mental clarity.

3.  Recovery

This is one aspect that very few people understand.  Yes, your body should recover when you are sleeping but there are other areas of recovery that are equally important.  Far too often people think more is better and yes the body is amazingly resilient but if you continue to push it will break.  Either you get ill or injured.  Often athletes do a taper into a major event, but with anything a taper needs to be timed just right.  The idea of a taper is to increase intensity but decrease volume, allowing the body to recover but also sharpen it up for better performance. Other areas of recovery are massage, yoga, stretching, epsom salt baths or just plain rest.

Like any athlete, business person or student, getting adequate sleep, proper nutrition and enough recovery will allow you optimal concentration.

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