“Absolutely awful experience, I want my money back.”
My eyes widened in surprise, my jaw dropped almost to the floor.
And this after a week where we had been at the beach for between 6 and 9 hours a day, every day. In my mind it had been as good a week as you could possibly expect and I was certain everyone would have loved it.
I chatted with some of the instructors and all of them told me the same story.
Yes the whole week had been amazing, yes, everyone had progressed a tonne, except for this person (who shall remain nameless, lets. call them X).
Why? I asked.
Because they’d spent most of the time in the bar!
WHAT? I said…
Yeah, for the first 2 days X was loving it, was out every minute, flying up and down and improving rapidly, then day 3 came and they had to wake X up to get them to the beach.
When they got there X had to go and have some breakfast and a few coffees and then came back, set up their kit very slowly, and finally got on the water about 4 hours after arriving at the beach. After about 30 mins X came back off the water, had a sleep and then went and had a few beers.
This set the tone for the entire week.
This very incident forced me to make a change in the way we operated.
You see I was actually quite sympathetic to X’s plight.
I realised that due to the fact that we could be at the beach for up to 8 hours a day, many people just weren’t in good enough physical shape to actually last for an entire week.
They’d love it for the first few days and then it would all catch up them and they’d end up treading water for the rest of the week, not improving and not really enjoying it, which wasn’t what they or I wanted.
So we started preparing people before they came. I would work with them personally to build a program which would get them in great shape, burn through those extra kilos and ultimately give them a LOT more energy and stamina when they actually get on holiday with us so they could perform at 100% for the entire week.
I’ve taken that program, refined it, perfected it and right now you can get it for free when you join our free online community “The Pack,” just click the button below to get instant access…
In a study called Effect of Dietary Protein Content on Weight Gain, Energy Expenditure, and Body Composition During Overeating: A Randomized Controlled Trial
Subjects were spilt into 3 groups and fed a high calorie diet (the aim was to gain weight)
All subjects were split into three groups which ate different amount of protein and fat.
1 group was given low protein and high fat, another group medium of both and the final group high protein and low fat.
Crucially they all ate the exact same amount of calories.
So if calories are all that matter they should all gain the same amount of weight.
In actual fact the low protein group gained half the weight of the high protein group, the weight they gained was also different in some groups it was all fat, in others a mix of lean muscle and fat…so what?
Well clearly It’s not just about calories. Something else is going on.
This isn’t me advocating a low protein diet there are much more efficient ways to lose weight but it does highlight the point that it’s not all about calories…and in fact I would argue if you’re counting calories at all you’re looking at the wrong markers but that’s a post for another day!
Here I was lying on my kite board on a totally flat ocean, freezing my ass off, attempting to surf.
It was the best morning I’d spent for months.
There was absolutely no chance of me catching a wave but it was a windless, crystal clear day on one of the most beautiful beaches in the world and I was chatting to a mate.
I realised life doesn’t get much better than this.
One of the things we were talking about was how we had this all this on our door step, yet we barely if ever did it. It had taken 2 months of lockdown for us to actually get off our ass and go “surfing,” or as it’s more commonly known sitting on a board, on an endless ocean chatting shit whilst shivering our balls off, (well I was he had a bit more “insulation” than I did!).
We got to talking about why this was?
We realised that as we’d got older our priorities had subtly shifted, we both had good jobs which we enjoyed but which also took up a lot of our time, in my friends case he’d started sleeping less and less and so was working out less and less and just had less energy to do the things he really wanted to do.So the thought of getting up at the crack of dawn to go surfing wasn’t something he’d ever really considered.
Unfortunately it’s something I see again and again. As people get older they make less and less time for the things they love. This happens naturally enough at first, job, kids, life just get in the way. By the time they know it they’re 40 and are now a bit chubbier, a bit more out of shape than they were and while they LOVE the idea of heading out and indulging their passions, they just can’t seem to find the motivation, the time or the energy to do so…beside they’d better get in shape first, don’t want to get injured.
The tragic thing which we we discovered that waveless day…once you do start these sports they provide their own intrinsic motivation. They become the reason to get fit, to lose those pounds, to feel awesome and perform better.
So if you’d like to kickstart your passion every week in our community “The Pack” I run a masterclass where I dive deep into how you can get fit, lose weight, feel amazing and have more energy to do the things you really LOVE (without counting calories, going hungry or packing yourself into a gym) I’d love to see you there.
There are so many videos out there talking about weight loss and focussing just on the food you eat, or the exercise you do. They are ALL missing a HUGE piece of the puzzle which when you understand it will enable the weight to just melt off you, and make sure you don’t suffer all the usual side effects of losing weight (headaches, brain fog, feeling grumpy etc).
Every week inside our free online community “The Pack” I run a free live masterclass where I run through these principles and you can ask me questions. Join by clicking the button below:
In that time I’d lost weight and gained back my 6 pack, I hadn’t been ill the entire time, I had loads more energy and I was in a constant good mood.
Wasn’t it supposed to be the other way around?
Lets jump back to a few years before…
When I was training for the Marines I was doing 3 – 5 hours of exercise a DAY.
Circuit classes, jogging, hitting the weights, it was a brutal regime.
I was, in short, ridiculously fit.
I was also constantly ill, grumpy ALL the time, always famished and had no energy for anything else…but hey I was fit, so all was good.
After I left her Majesties Service I naturally let my exercise plan drift a little…well let’s be honest…a lot.
For 3 years I did no formal exercise. Sure I played a bit of sport, did a bit of kiting, walked up and down the beach a LOT chasing students but nothing structured and certainly nothing like the level I’d been doing before.
I expected to get fat, I expected to lose a lot of fitness.
The reverse happened.
I lost weight (I’d always had a stubborn bit of puppy fat obscuring my abs which I just couldn’t shift, which just melted away)
My moods massively improved.
I didn’t get ill once in the entire 3 years.
And when I signed up for a Spartan Race as part of a dare to a friend I found my physical fitness hadn’t degenerated anywhere as near as much as it “should” have.
What was going on?
In medicine there is something called the Minimum Effect Dose for any drug. This is the dose at which this drug gives maximum benefit with minimum side effects.
Once we exceed the MED we are not increasing the benefits of the drug but are increasing the unpleasant and often harmful side effects.
In short ,more is not better.
Now exercise has a MED…and it’s a LOT lower than we think.(I have clients who work out for 15 mins a week and look, feel and perform amazingly!)
Once we exceed the MED we are gaining fewer benefits and massively increasing our chances of injury, DOMS (aching muscles) and overtraining.
If you’re interested to discover how you can exercise less and get bigger benefits by effectively finding your MED for exercise (and a load of other performance enhancing factors) then join our free community.
Every week in the community I run a free live masterclass where we’ll start building out your own personalised program.
There are 3 forces at play when it comes to your inability to lose weight or keep it off, I’m going to talk about 2 of them today…the 2 which I call the external influencers.
You see, there are 2 major industries invested in the fact that you fail. Now before I start, this isn’t a big conspiracy theory. I don’t believe these companies are necessarily evil. I believe that market forces have led us to this position and it’s simply a result of supply and demand.
What are these 2 industries?
The Food Industry
The Pharmaceutical Industry.
What’s the biggest problem the food industry has?
That your appetite is finite.
So they try to make food as nutritional empty as possible so it never fills you up whilst being as addictive as possible so you never stop eating it. The slogan “Once you pop you can’t stop” is literally true.
Now many people don’t realise this but there is a HUGE amount of research which goes in to food design. Most food these days is actually designed in a lab. Labs where scientists hook people up with a load of electrodes stuck to their skull and then feed them their latest delicacy. What they are looking for is a response in the brain as similar to that produced by heroin as possible.
Because heroin is one of the most addictive substances on the planet and they know if they can get close to that they’re on to a winner.
What to know something chilling…
They beat Heroin years ago.
In a study done by Connecticut College they gave rats the choice of 2 food types, one was Morphine (which is what heroin becomes straight after injection) the other Oreos. The rats favoured the Oreos…every time!
And we are advertising this stuff to our children…
The problem with all this scientifically designed, nutrient empty food, apart from the fact you can’t stop eating it?
It’s really bad for you.
It’s often been manipulated by scientists to the point where it’s really not recognisable as food, (at least not for humans…perhaps for robots) and it does a lot of damage to your biology as you eat it. So over time, it makes you really ill
“Ah ha, but don’t worry” say the Pharmaceutical companies at this point, “we’ve got just the thing for you…you just need to take this (hugely expensive) pill for the rest of your life.”
Which while it may cure your immediate problem leads to a whole host of other problems down the line.
When you consider the advertising budgets and the lobbying power these 2 industries have, you can see why you’re up against it before you even start.
Over the least few years I’ve helped literally dozens of people who’ve tried EVERYTHING lose 10 kgs in 6 week and then keep it off without ever counting calories, points or macros, going hungry or spending hours in the gym.
If you’re interested to see how to do it, join our free community where I run a live masterclass each week where I show you the exact methodology.
At the moment I know a lot of people are pretty worried about the effect being stuck indoors is going to have on their waistline. Let’s face it all this sitting around and boredom snacking isn’t going to make us any slimmer.
There is however a more insidious threat to our waistlines which no one’s really talking about…
This is, for many of us, one of the most stressful times of our lives. You may or may not be working, but you’ll certainly be worried about loved ones and what the future holds in general.
Now stress itself is one of the biggest contributors to weight gain there is.
On a simple (and slightly oversimplified) biological level, stress raises cortisol levels, which raises blood sugar which causes you to store more food as fat.
So we want to avoid it as much as possible if we are to stay trim.
Now, most of us, when we think of stress in this time will think about the financial stress, the psychological stress caused by the uncertainty of our situation…
But stress comes in many forms.
Being indoors itself is stressful to our system.
Wifi, lack of sunlight, lack of contact with the earth, lack of nature, lack of forced temperature adaption, mould in our houses, social isolation, loneliness, lack of laughter and too much screen time all contribute to the underlying stress levels felt in the body, even if they are only subconsciously felt…
And the body only has one response to stress:
Dump cortisol, raise blood sugar and store fat…
So anything we can do to lower stress levels in this time is going to do both our mental health and our waistlines the world of good.
Luckily for us there are some things you can do right now, really simple things which will help you to control stress levels, feel better and have a positive impact on your waistline.
Now I’m not for one minute suggesting that your not maintaining your daily hygiene but there is one thing you can do when you’re in the shower which can really help you reduce stress and boost your immune system at the same time (get your minds out of the gutter gents!).
The benefits of cold water have been known for a while now. Cold water exposure leads to the creation of an increased amount of white blood cells, those internal warriors who protect you from viruses. But it also has a up regulating effect on our parasympathetic nervous system…that part of the nervous system which (quite literally in this case) chills us out and de stresses us.
So at the end of your shower just turn the temperate all the way down for 30 seconds before you hop out.
30 seconds is enough to reap the benefits and I guarantee you’ll feel amazing afterwards.
A word to the wise.
The first few times you do this it may feel pretty unpleasant but the body reacts very quickly and within a few days you might even start to enjoy them, finding that when you don’t finish your shower this way you feel sluggish and over heated all day.
We know Electromagnetic Fields (EMF) effect us. Heck we and every other living thing on the planet emit a EMF field and these fields are constantly interacting in a complex pattern we do not fully understand as of yet.
What we do know is these fields have a significant impact on our health and wellbeing.
Scientists are starting to suspect quite strongly the electromagnetic fields emitted by our computers, our TV’s and most powerful of all, our wifi routers interfere with our own electromagnetic field and are very likely doing us harm by raising internal stress levels and down regulating the immune system.
So whenever you can over the coming weeks, turn off any electrical items. If you are using the internet try to plug your computer into the network and turn off the wifi so your not being exposed to it and turn your wifi of at night when you sleep.
Even if you think this is all hogwash…it can’t do you any harm to not have the internet on at night!
For those of you who have a garden this is a great one. Remember how we talked about EMF? Well the earth has the biggest EMF field of all and we are specifically attuned to it, to the point where it has a healing effect on us. It works to rebalance our own EMF fields and acts as protection against the toxic EMF emitted by our electrical devices and WIfi.
Bizarre to think that all those tree huggers were actually on to something (trees have EMF fields too).
This ones really easy, simply take your shoes and socks off and prance around in your garden for 5 – 10 minutes, preferably do this in the sunlight with some skin exposed to reap the benefits of…
If you can manage it, get some sunlight on your skin (without sun protection) and into your eyes (don’t look directly at the sun, just be outside without sunglasses).
Now for some of you you may not be able to get outside much at all these days but simply standing in front of a window will help. It doesn’t even really need to be sunny. What you want is the intensity of light only provided by that big ball of fire in the sky, even if it’s through clouds its still a hell of a lot better than any light bulb.
Natural light has a calming effect the body as opposed to electrical light which almost always causes stress and the vitamin D it forces the body to generate is going to do you the world of good these days.
Preferably do this first thing in the morning as that way it has a resetting effect on your internal clock which will aid you in sleeping better as well.
FORCED TEMPERATURE REGULATION
Human beings were actually designed to live across quite a wide range of temperatures. Back in our days of chasing buffalo across the savanna, we would wake up shivering and as the sun came up and rose to its zenith would most likely be sweating buckets by midday.
Believe it or not being forced to adapt to temperature variations throughout the day is actually very good for us.
The problem especially at the moment is we are locked inside, most probably in our central heated houses which maintain the temperature at a perfect 18 degrees (or whatever you have it at in your house). This completely over rides our bodies need to adapt to changing temperature, which over time actually causes stress on the system.
So anything you can do to un regulate this (is that a word?) from time to time will help. Now I’m not saying go and give your self heat stroke or hypothermia but forcing your body to adapt to subtle temperature changes can do you the world of good.
Wear a t-shirt when you’d normally be wearing a jumper, take that cold shower, prance around bare foot outside in your pants (you’ll also give you neighbours a laugh and laughter is a great de stressor!) or put on an extra jumper and sweat a bit.
Just by doing a few of these things you’ll have an effect on your bodies stress response. You’ll not only feel better but you’ll be helping your waistline as well.
If you are worried about being stuck inside, not moving enough and snacking too much, I’d invite you to join our free online community in it you’ll find all the secrets to help you lose 20 kilos in 6 weeks without EVER counting calories, points or macros, going hungry or spending hours at the gym.
At this time you must be wondering how you can keep yourself productive, engaged and healthy when working from home (and most likely watching way too much Netflix 😉 )
The sad fact is that for many people these latest developments will lead to a downturn in their health and an increase in waist size as they move less, eat more and lack stimulation and social contact.
But it doesn’t have to be that way.
For some people these next few weeks will be the opportunity they need to turn their life around.
No where else could this be truer than the area of sleep. In the Western world we are chronically sleep deprived and it has a HUGE impact on our daily performance, our health and how much juice we get out of life.
Now suddenly removed from the distractions of late nights at the office or later nights at the bar we finally have the chance to get our heads down and catch up on our full quota of sleep we’ve been missing for so long, BUT…
Many people will emerge from this period actually sleeping worse…
Will develop insomnia or some other awful sleep disorder, which may well impact their lives negatively for many years to come.
Our circadian rhythm, the natural cycle or internal clock within our bodies which tells us when to wake up and be energised and when to be tired and go to sleep is irrevocably linked to sunlight and the day night cycle.
Being as we are now stuck indoors for most of the day with even less exposure to sunlight than usual the natural receptors which signal our bodies which hormones to release at what time to either wake up us or slow us down are going to struggle to realise when it is day and when it’s night.
This will be compounded by the fact that most peoples natural daily rhythms will shift. A lot of us will lie in bed longer in the morning simply because we’re bored and have very little motivation to get up and get going.
Wake up (and get up) time are huge signallers to our internal clock of what time it is and adjusting it further wrecks our circadian rhythm as another of the largest signallers governing our internal clock is thrown into chaos.
So what can you do?
1) First thing in the morning open your door and just stand in the sunlight (preferably getting some on your skin) for 5 – 15 mins, with your eyes open, without sunglasses or sun cream. That will be enough to set the bodies internal clock and get the right hormones moving at the right time.
2) Make sure you get up at the same time every day. Wake up time is even more important that the time we go to bed. No matter what time you hit the hay, if you keep your wake up time consistent your internal clock will stick more tightly to its natural rhythm much more easily.
Just by following these 2 tips will keep your circadian rhythm set meaning when all this is is over you’ll be a fully rested, totally upgraded version of yourself!
If you’re worried about the effect which being stuck inside, not moving enough and snacking too much is going to have on your waistline I’d invite you to join our free online community “The Pack.” Every week inside The Pack I’ll be showing you how you can lose 20 kilos in 6 weeks without EVER counting calories, points or macros, going hungry or spending hours at the gym, even if you’re stuck inside.