How to get the most out of your fitness routine?

With the warm weather swiftly approaching, the number of people getting their summer bodies in form is growing at a substantial rate. Going to the gym or out in the field for a fitness session is more interesting for you and you are keen on getting the most of it.

The question a lot of people ask is: How can I get the most out of my fitness session?

Here is a small list of things you can do to implement a better fitness routine.


1. Commit.

It’s about committing.Take the plunge towards healthier habits and commit to a fitness challenge. Walk OR run on Monday, Wednesday & Friday. Perform circuits or 5 bodyweight exercises on Tuesday & Thursday. (You can have your weekend) Keep this up for 30 days to make that exercise habit really stick).


2. Keep your schedule.

Habits are formed. Work out the best time for you to exercise whether that be first thing in the morning, at lunch or in the evening after work. There is, of course, no “right time” to work out but consistency is the game changer. Prioritise your exercise & form that healthy habit by sticking to your schedule.


3. Warm up.

Every workout should have a proper warm-up. Don’t waste time with side bends and toe touches wearing a headband (not unless you are making a music video). When in doubt, a warm up that gets the sweat going and raising the heartbeat is going to get you ready for the real workout that’s about to commence.


4. Forget the gym.

You heard me right. There’s a good reason for this. We are getting you outside and thinking outside the box. If it’s a nice day, get a workout in a local field, no equipment? No drama. Try bodyweight exercises, yoga classes, go for a run OR create a home gym with a set of weight, jump rope & a resistance band.


5. Do you.

Keep in mind, when it comes to exercise, pursuing perfection can be a slippery slope. Sure, it would be nice to have a six-pack or the perfect backside, but it’s better to aim for fit, not flawless.


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How you know you are moving in the right direction.

I’ve found with my own life, there’s only one journey that you can make, there’s easy parts, the straight road with a clear ‘end of the road sign’ & there’s the parts wich we don’t like. You’ll get lost, have to go back on yourself, 2nd guess yourself and end up in the same position more than once. We’ve all been through it and it what makes us stronger.

Below is a few things I’ve noticed when making the wrong choices and when making the right choices and how to focus in on the latter.

When you are going in the direction that gets you feeling scared, nervous, excited, it’s a good sign. People believe that negative emotions are bad and yes, they are, but only to some degree.
When you are passionate about something, you are scared of not achieving it. You get emotional thinking about it & you start to have some crazy thoughts. This is a good sign and you shouldn’t worry about it at all. That fear and the mix of emotions will keep you focused on accomplishing your goals.

Now compare that to a feeling of nothingness. You are at your job, there’s no emotion, nothing excites you & you aren’t eager to soaring with your position?
You probably aren’t too bothered about losing the job or whether the job is there in a years time.
Are you going to try doing well and succeeding to the best of your potential? Probably not.

There’s obviously going to a lot of positive emotions, feelings and thoughts.
Some people say when setting goals, take a moment to think how you would feel having accomplished your desires, whether that be travelling, purchasing a new car or house, setting up a new business, getting that promotion etc.

If you can sit and think about having the keys to your new house and it makes you happy and excited, then obviously you can start to recognise the journey you  need to start going on.

Your journey will become clear to you when you know what you after, if you aren’t too sure on what you desire, I suggest checking out Goal setting, why it’s important and how you can set goals to propel your success.

Alternatively, if you know what you want to get out of life but not sure why, I recommend reading Do you know your WHY? and using this to create an action plan that you can use to create a clear path.


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Are you giving yourself permission to be you?

To give you and idea…

  • I used to make my choices based on people’s opinions.
  • I was afraid of people passing judgement on my decisions.
  • I’ve always had an urge to do something bigger and greater but was afraid that I wasn’t ready or that I didn’t have the right experience.

I’m not entirely sure I was aware of my behaviour at the time, but it’s fair to say that I was genuinely in a cycle of waiting to receive approval or permission to be, do or have the things I wanted in my life.


You want to know the real reason why I was allowing this to happen to me? It’s the same reason people are still allowing it to happen to them…


  • We are either scared or insecure.
  • We are scared to take any personal responsibility.
  • We are scared of experiencing failure.
  • We are insecure because we have been made to believe we have nothing to offer.
  • We are insecure because we think we are unable of providing value.


I totally understand it…

Life is going at a rapid speed, the future is constantly uncertain and our fears and insecurities are our rational thought processes to keep us out of harm’s way.

Okay, so maybe you aren’t an expert in the field you want to venture in…. But you want to know something?

You are always good enough to start.

And trust me, you can only get better as you keep doing the do.


I get it. It’s scary… It’s scary to go after what you want. What if you don’t make it? What if you fail miserably? What if you never get it moving?



Want to know what is even scarier?

  • Choosing not to go after what you want.
  • Not making it in a corporate job you have little interest in.
  • Failing miserably in a corporate job you have little interest in.



Besides, even without that, ask yourself questions like:

  • What if what I wanted to achieve could really work?
  • What if I could actually accomplish my dreams?
  • What if I could get what I want out of life?

You soon start to realise that although this can be a scary thought, it can also be extremely exciting.
When we start to move forward, casting aside any fears, learning to overcome the obstacles that stand in our way, we will very quickly gain momentum that will be near impossible to get rid off.

As we continue to grow, we will always be that much closer to our end goal.

Maybe, (and this is only a suggestion) it’s time for you to get started and give yourself all the permission you want to get after what you want to achieve. Honestly, the only person holding you back in life, the only person responsible for your outcome in life is YOU.

If you decide to make that one vital decision, the decision to be yourself and take full responsibility for every single aspect of your life, it will all just fall into place.

I am setting you a challenge right now. A challenge to go after something you’d like to do, be or have in your life.

The only person able to change the rules for your life is you. Start changing them now.


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Are you eating your emotions?

Overeating is somewhat like an iceberg, it’s not what we see on the surface, on the plate but more about what is lying beneath. Some of you may be aware that overeating isn’t usually about hunger at all. Emotional hunger is the #1 reason people overeat.

What is emotional hunger?

Quite simply, it’s how our minds and our bodies have to emotions such as stress, anxiety & depression. This will trigger the body into craving something in pursuit of feeling satisfied or in control. It’s almost the same feeling you get with ‘retail therapy’, this isn’t just a reaction to emotions which are negative, it can occur when you are celebrating, spending time in a social situation or receiving a reward.



How is emotional hunger any different to physical hunger?

Whereas physical hunger builds up over time allowing your body to feel better upon consuming food (given you are eating the right foods), emotional hunger is different.

It comes on very quickly & suddenly involves craving of specific foods. It’s never satisfying eating food, no matter how much, what you eat and it leaves you with a longing feeling of guilt to think about once you are done.

Chances are this sounds very similar and there’s a good reason for that. Most people will have or will experience emotional hunger sometime over their lifetime. It may seem impossible to overcome, especially given we all live in a chaotic, busy world, where we are expected to do 101 things in one day and guaranteed to experience a whole host of different emotions throughout. Emotional hunger is not exempt from such.

To be in with any chance of overcoming the emotional hunger barrier, you need to become aware of it. It’s that simple. Ask yourself the following question next time you feel a food craving:

“Do I need to eat a carrot right now?”

If so, then that’s fine, it’s physical hunger. Enjoy!

If not, however, we are speaking about the emotional element to hunger. Before picking it up, take a few moments to think about what you are doing. Ask yourself

“Do I really need this right now?” Could you be better off with stress relief or some exercise?

When you are hungry, all healthy foods should appeal to you. It’s completely different when the emotional hunger arrives, sweets, gummy bears & chocolate sounds so much more appealing to you. Believe it or not, it doesn’t matter how much of the sugary concoction you take down, you will never feel ‘okay’. It will never offset the issue at hand and the minute you finish the snack, you will want to move onto the next one and continue to do so until you have nothing left to consume, you end up feeling guilty, still having issues and struggling and no doubt a little bit dizzy or lightheaded from all the sugar you have consumed.

The first step toward facing the emotional hunger is observing your overeating and stopping it. You then need to work out what the issues are or what is causing the cravings. Ask yourself will this honestly make me feel better?

Once you have worked out which issues are getting to you, you will find the cravings and the overeating will disappear.

  • Say no or delegate your jobs/tasks to other people if you are feeling overwhelmed.
  • Are you tired? You don’t need to eat. Try to find a way to improve your sleep quality or work out how to get more.
  • Are you stressed? Reduce or eliminate what is causing the stress to you.Are you stressed or worked up due to a specific person causing you pain and suffering? My post about Toxic People and how to deal with them. will help you solve this issue.

    Becoming self-aware of your hidden dramas that result to the overeating and emotional hunger is your best chance of understanding what is causing the pain. Understanding this is going to help you avoid it the next time around.

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UK to Bangladesh

Hey guys, so this will be a bit of a different post but I just want to give you a heads up on a few things. We arrived in Bangladesh earlier on this week and today we are heading out to different communities to work on a number of projects looking to tackle different challenges they face on a daily basis.

I can’t guarantee we will have much internet facilties whilst in community but I will try and bring some value to you at least once a week.

For all the updates on what is happening, please click Bangladesh 2017 and be sure to subscribe by entering your email address so you get all the latest information.

Thank you.

Questions you need to consider when choosing to volunteer.

What is your reason?

Volunteering is a huge topic, there are literally hundreds of different project types, and twice as many different organisation to choose from. Everyone volunteers for a different reason. Some people choose to volunteer to gain work experience, meet new people and to visit different parts of the world. Some volunteer to develop themselves as a person, complete a personal challenge, help bring change to a community and to provide sustainable aid to an area that is affected by poverty. There are thousands of reasons as to why someone would choose to volunteer.

  •  Write down your reasons for wanting to volunteer.

What type of personality do you have?

There is also a lot of different types of people who choose to volunteer, some who are highly confident, need no or little support and want to get involved with a project straight away whilst other people might need some more support. Showing them an opportunity just isn’t enough and they need to know answers to everything. Some people might be very nervous about getting involved with a volunteering project and worried or even scared about what they are getting involved with.

Write down the following answers:

  • What are your strengths and weaknesses?
  • How do you feel at the thought of being overseas for 6-12 weeks?
  • Are you normally confident or shy?

Is there a specific location you would like to travel to?

Like I mentioned earlier, a big reason for a lot of people volunteering is the ability to travel to a new country and experience the culture. Whether you want to stay in your home country, there are plenty of local organisations who operate cross country so you are able to visit different places that you haven’t been able to, at the same time, should you decide to venture to different parts of the world, then volunteering is a great way to do so. A great number of people choose to volunteer on a gap year, if you are planning on doing something similar, you’d be interested in looking at Gap Year Inspiration.

  • Write down your top 5 places you would like to travel to.
  • Write down your top 5 places you would like to volunteer in.

If you have any matches from your two answers, then you have a great idea as to where you are travelling to next.

What type of project would you like to get involved with?

So you’ve now got some form of action plan to your volunteering experience. You’ve worked out why you would like to volunteer, how you would feel on a volunteering project & where you would like to spend your time volunteering. The next question you need to ask yourself is what type of project you would like to get involved with.

There are plenty of different options to choose from. Are you an expert in the medicine field or do you have a knowledge of sports coaching? Do you spend time at home empowering women and young people to stand up for themselves or do you volunteer to tackle homelessness locally?

  • Write down your hobbies and interests.
  • Write down what project you think you would like to involve yourself with.
  • Be specific with what you write down.

How are you going to fund your project?

Unless you are volunteering with a government funded project, a lot of the time, you will have to fund the project yourself. Are you able to save up for the project or would you be looking at fundraising the allocated amount? Have you got enough time to take off at work? Are you leaving yourself in the clear for when you return or are you planning on travelling for an extended amount of time after the project?

  • Write down how much you think it will cost you.
  • Write how you think you will be able to fund it.
  • Mention the idea to the people you know at home (Boss, family & friends)
  • Write down the possible methods of raising the funds if required.
  • Write a backup plan for when you return from your project in case you aren’t able to continue your employment.

If you have completed the tasks and answered the questions, you should hopefully have some idea as to what project you would like to take part in, how long you will be willing to volunteer for and the organisation you would like to partner with.

If you have any questions, would like some advice or just want to speak about the different options available to you, please post your comment below or fill out the form on the Contact me page.

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