The 7 Habits of Highly Energised People

By bodyplanner | February 27, 2009

While I was at the Health and Wellbeing at Work conference this week in Birmingham I was in one presentation that discussed the value of energy in optimising performance.

Anyone who reads the blog, seen the main site and knows my values will know that I am a big supporter of living a healthy lifestyle to not just look better and get lean or drop a clothes size but to perform better because there definitely is a strong relationship between how healthy you are and how well you perform in life.

This is obvious in sports, that is why athletes across all sports train and live as they do so why shouldn’t it be the same for sitting at a desk or presenting a case in court or working in a warehouse. You are going to perform better because of improved fitness and energy levels.

Sometimes it painfully obvious to me that my performance will suffer whichever task I am performing if I do not have the optimal energy to perform it.

 

In the presentation there was one slide that captured my interest especially called “The 7 Habits of Highly Energised People”. The title is a play on one of the most successful books around by a guy called Stephen R Covey named “The 7 Habits of Highly Successful People” that discusses an approach to solving personal and professional problems using a process of 7 key points.

 

The 7 Habits of Highly energised people is even more important as far as I’m concerned (maybe the presenter who wrote them should write a book like Covey?) because you 100% without doubt need that energy to be able to control your performance and carry out the habits that Covey discusses.

Here they are…

1. Make the right nutrition choices - Stay hydrated, eat on a regular basis, do not rely on stimulants to create energy for starters.

2. Balance rest and activity - Activity is your business of work initially. Create a better balance by doing more activity outside of your work but also create some time for total rest and relaxation where your mind can switch off totally.

3. Have a healthy relationship with technology - Don’t let your phone, emails and Internet rule your life, get away from them and don’t over rely on them. Do not let your relationships be governed by technology, we all need face to face, physical relationships.

4. Have strong supportive relationships - Have people within your circle that you can discuss anything with and share any emotion with.

5. Manage perfectionism - Do a good job but don’t let your energy be sapped by trying to do a perfect job. Perfection will never come, aim for excellence instead. Striving for excellence motivates you, striving for perfection is demoralizing.

6. Realistic optimism - Aim high, set realistic timescales that still push you and motivate you rather than so unrealistic that they defeat you before you get started. Inspire yourself.

7. Your values and vision - Know what is important to you and why

Whether you goal is to burn fat or live and work with energy, these habits I’m sure will help create more energy for you to succeed.

It gave me food for thought that I can improve especially in creating a better balance by taking time out each day to relax and I don’t mean by watching the TV but proper relaxation whether it be some light reading, a drink with a friend or some light meditation.

Where can you improve? Let me know where you think energy is being squandered in your life and pursuit of goals and happiness.

Mike

The Body Planner

Dream, Act and Succeed

Posted in Fat Loss, General Training, Goal Achievement, Motivation, Nutrition, corporate wellness | Tagged , , , , , | 1 Comment

A Healthy workforce…

By bodyplanner | February 25, 2009

Hi everyone

Today I got back from a conference to do with health and wellbeing at work.

A more energised, more productive workforce

A more energised, more productive workforce

Over the course of the last 2 days I listened and spoke to health professionals and various organisations about the importance of having healthy employees.

I’ve seen the concept applied in the States but it looks like UK is catching up a little and with more leaders and supporters coming from within organisational structures it looks to be a time for more promising change.

In 2008 Dame Carol Black wrote a report that got a very positive response by the government that identified the very strong relationship between health and work and identifying that it is imperative to improve the health and wellbeing of work aged people.

I find this an absolute no brainer, but here are some of the facts by which companies can benefit from a wellness program being run for them and creating a healthier workforce.

Your business is made up of people; the healthier they are then the more productive they will become. At the conference we had access to some case studies and they all accepted the same point.

Staff turnover was reduced in all case studies as well.

Staff sickness will be reduced, if money is the sole driver for running  a well being program at work then less work days wil be lost and the associated cost with them. Whatever the state of an economy, it will produce a return on investment. In fact the current climate could not make this more important.

Sickness lost to injury will be reduced, one popular issue being anything to do with the back.

Sickness will be reduced due to any type of mental health conditions.

Sickness will be reduced due to any type of cardio and respitory condition.

Presenteeism will be reduced (that’s being at work but not running to capacity, the lights are on but no one is home)

A fitter workforce is a happier more energised workforce.

Further costs that will be reduced on health insurance, recruitment and training.

Employees have a closer connection to their employers.

Chances of injury in the workplace reduced.

I hope to be right in saying that there are some exciting times that lay ahead for all in changing the health and fitness of the nation in big easy steps.

More to come!

Laters

Mike

The Body Planner

Time for some fat loss quickies in the workplace!

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Kinetic Chain Assessment

By bodyplanner | February 21, 2009

 

A couple weekends ago now I was in London to complete my training in the most cutting edge assessment I have seen. That’s not only in fitness but any wellness profession and I am so proud to now be able to provide it.

Whether you have had an assessment or not in the past I can be extremely confident that it would be pretty basic, checking your height, weight, grip strength and that age old sit and reach test to name a few. I know for a fact that this is what Bupa provide in combo with a health club. I’ve never gone down this route but alas I have come across new found fountain of knowledge that is like an assessment on steroids.

The Kinetic Chain Assessment is so much more, looking at the way the body holds itself and functions. It is just common sense to check these areas prior to an exercise program and far more significant.

Why?

I’ve come across as you might have as well those who go into a program and before they know it have hurt themselves. Not only that but the injury was also there prior to starting the program but it wasn’t evident to the human eye.

The KCA actually goes through a series of examinations and tests that are so detailed that they help design a program so unique to your physique that treatments in the form of exercise and flexibility will reduce/eliminate issues within 1-2 sessions in some cases. That’s a fact because I’ve now been using it for 2 weeks and seen the results. Less back pain, shoulder pain and improved performance in movements for example.

I realise now how even my postural assessments were flawed in some areas because the treatments weren’t always as effective as some that I have now come across via the KCA.

This is really important to my beliefs in training and coaching because the attraction factor tends to always be to lose weight but it is important to make sure that we never promote an exercise regime that create a 2 steps forward, 1 step back (or more!) because the uniqueness of the posture and movement of an individual has not been taken into full consideration.

With that being said, we can create a body that still loses weight effectively or gets leaner and more toned but is also capable of functioning without compromise and to the highest level whilst overflowing with vitality and energy.

Weighing someone is easy folks and can wait until you know all about you.

Click on the other links for more detail on the benefits of a KCA.

Speak soon, enjoy the rest of your weekend

Mike

The Body Planner

Dream, Act and Succeed.

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A bit of inspiration

By bodyplanner | February 17, 2009

This one is for me as much as you today.

 

 

I’ve posted this before and will probably do so again in the future but it is just so inspiring that you cannot get sick of it.

Just like you, as a business owner, son, partner and human, I have my ups and downs, times of joy and times of despair with myself and with others.

Today has had a couple of those moments and that is why I like this video.

I think there is an easy option in life and your requirements from it to not wantto be held accountable when it comes to your decisions, actions and outcomes.

Some may think they haven’t got it in them

Others may feel that they haven’t got what they deserve and blame another or submit to the problem.

It’s easier to think this way

It’s no shame to feel like we’ve gone through moments like this for short or long periods

What makes the difference?

How we react to them!

As much as i can, I will learn from what ever happens and move forward again not making the same mistake or falling for the same outcome again.

This video inspires me to do just that and get better. Do you think they sat back and took what life had dealt them - Not a chance.

Take that into your health and fitness goals and you’re a surefire winner.

Enjoy

Mike

 

The Body Planner

Dream, Act and Succeed

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Heads or Tails

By bodyplanner | February 16, 2009

I was in a local health club in Manchester today, not something I normally do as most of my training is based on things like bodyweightweight exercises and kettlebells that I own and can afford to because they take up so little space and extremely versatile.

Right now I am in the process of doing some heavier strength work that requires more weight, something which my shiny newish Honda Civic cannot take.

While I was in there with my own plan and head down getting my workout done I could not help but notice the number of people that generally “go through the motions” as far as their routine goes whether it was for fat loss, fitness or muscle.

Items that fall into this category go something like this…

No program as to what they are doing. No clear directionas to what they are expecting, no comparison on what they did last time. If you are not progressing with your performance then you will normally not progress in terms of your fitness and shape.

Longer bouts of rest. A lack of a plan while training will invariably lead to longer rest as there is no routine to follow. What to do, in what order, how long to rest, what to do next…

An imbalanced program. Wandering around aimlessly invariably leads to a workout not being balanced across the body. One example is working the mirror muscles more often such as the chest and arms and front thigh. This will have an effect on both the productivity of the workout and calories burnt and also help cause issues with posture and movement.

Generally going for popular exercises. Over compensating on these on a regular basis will lead to postural and movement dysfunction. These can be the mirror muscles

Choosing easier options. All clubs tend to be heavily biased with machines and other pieces of equipment that make the exercise simple and easy in comparison to utilising your own body and controlling your movement. This is less productive and in worst cases lead to injury.

A lack of resistance program within the program. Too much reliance on cardio machines. Personally speaking I hardly ever to  never use them unless it’s sports specific (rowing machine) or to perform high intensity interval training (bike and rowing machine). Other CV machines do not complement efficient fat burning and tend to be boring and tedious, there lies the reaosn why a lot of people quit when the results do not match the inteded hard effort put in on the treadmill.

A lot of chatting. Not to be a miserable SOB but chat away if you’re there to socialise. If you’re there for results, have your training plan there with you and stick to it. The socialising can wait till the end.

 

He knew that with a plan his succes was assured

 

Get a notebook and jot down your routine for the week as you know it should be (on another day I’ll discussthe merits of program design). Include exercise, sets, repetitions, time spent working and time spent resting and stick to it. Results will come a lot sooner when you plan rather than leave it to the flip of a coin.

Till next time, be great!

 

Mike

 

The Body Planner

Dream, Act and Succeed

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300 Workout

By bodyplanner | February 15, 2009

Last week I posted a blog on how you can vary your training, even when you have no equipment and have less time to spend working out.

One great way of doing this is a reps challenge type workout, this one being based on performing 300 reps as quick as you can. This could be changed to 100, 250, 400, whatever you like to give you a sufficient test and provide a result - fat burning, performance based or other.

This one is purely based on bodyweight only (and I mean no equipment whatsover including stability balls, a table etc. Just you!) and is designed to challenge your whole body  - there is always a method to my madness!

Prisoner squats - 25

Standard Press Ups - 25

Split Squats - 25 each side = 50 total

Spiderman lunges - 25 each leg = 25 total

Supine (lying face up) hip extension - 50

Staggered Push up - 25

X-Mountain Climbers - 30 each leg = 30 total

Dynamic Squats - 25

Press up to rotation - 20 total (10 each side)

Plank to jacknife - 25

 = 300 reps in total

I’m going to post this one up soon so you know all the exercises.

This is one of a great number of ways to always get a quickie in, I’m off to do mine now

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Just sign here…..

By bodyplanner | February 11, 2009

Today I’m going to refer to a press release that I have just recently submitted that discusses training and the current economical climate.

The subject that I raised was the distinct lack of quality around when it comes to levels of service in the fitness industry and how I think it is going to come back to haunt those who are not reacting.

January has probably seen a lot of increase in gym memberships around the world with men and women looking to start the new year off with improved health regimes and a smaller waist.

But what do you actually get for that?

I have a more recent story about a new client who went down the road of a gym membership and using services in that gym but after 2 months got no results whatsoever. Perhaps a bit fitter but no progress like he envisaged on sign up.

Gyms seem to do a poor job of looking after their members once they have signed up for a 12 month contract because the work has been done if you like. Where is the effort made to make sure that you actually get results? It’s easy money!

In the current economical climate, it’s important to acknowledge that money spent gets a return and that’s a point that is totally missed by many in the industry.

Providing personal training, coaching and facilities should have a guarantee against them.

See the full release here and pass comments back

http://www.prweb.com/releases/2009/02/prweb2019444.htm

 

Regards

Mike

The Body Planner

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Vary it… but how?

By bodyplanner | February 10, 2009

A question I have got from time to time is how to get enough variety from working out from home when you have no equipment.

I spoke to one of my personal training clients more recently who also belongs to a gym in Manchester and started asking about the machines for variety. I quickly put a halt to that train of thought and the reasons why it wasn’t a good idea and instead concentrated on getting more variety from using body weight and simple tools like dumbells.

There is 2 points here.

One is that there is a lot of variety in body weight exercises alone that can contribute to numerous programs before any repetition. How many different kinds of push ups or lunges can you think of?

There is also many ways in which to design the program by changing the systems and principles used rather than just the exercises that will provide endless routines and enough variety to keep anyone going.

This isn’t solely important for motivation but to also provide a purpose and results like to improve fat loss or go through a period of strength training that will be of benefit. Any program should not be overused over one period of time so use these alternatives as ideas for changing your routines around

Supersets - Perform 2 exercises without rest, then repeat

Trisets - 3 exercises without rest, then repeat

Quadsets - Now go up to 4 exercises

Circuits - Several exercises performed one after the other

Timed sets - Using time rather than rep ranges for each set

Density Training - Perform as many sets of 2-4 exercises in a set timed period. e.g Squats and pushes for 10 minutes.

Pick 2 exercises and see if they can be combined to create an exercise with 2 movements - e.g. Press up and rotation

Use complexes - One set performing all reps of one exercise followed immediately by all reps of another etc. Can have 2,3,4,5 exercises in 1 complex

Use intervals - Similar timed sets, usually a period of work at speed followed by a period of rest. Usually has been reserved for CV exercise but cab be used for resistance. Tabata intervals are a great, but severe form!

Periodise the reps used - Quite honestly lower reps is normally reserved for using extra resistance but manipulating rest and lowering rep range can provide a welcome change to a fat bursting, fit booming program.

More than enough to get on with for the next year.

Mike

The Body Planner

Built for Optimum Health

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When to hit your peak

By bodyplanner | February 3, 2009

Reaching your peak in sport is about hitting your optimum at the right moment.

If you’re an athlete, winning the races in the Grand Prix meetings is good but if it’s Olympic season, then that is the one for you.

For a footballer, they need to hit their peak each weekend for game day and essentially for the biggest games. There might not be one defining moment unless it’s Superbowl but they certainly don;t want to reach their peak in pre-season.

Experiences I have had include working with a racing driver who ultimately had one really big race in a season and spent his time working towards that date.

Even in general clients there is sometimes a time to hit a peak where no sport is involved like a wedding. The bride wants to be in her best shape come the day she gets into her wedding dress and goes down the aisle.

What about everyone else, when do they reach their peak?

It’s harder because there is sometimes no defining moment that they are preparing themselves for. The goal is to lose weight and a specific amount and within a certain time frame but there is no event. This takes a bit of power away from that goal because there is no visual representation of it.

If there isn’t, then try finding one.

If there is a birthday, arrange for a target on that date and have a party arranged.

What about by the first day of summer or better yet a holiday. Imagine yourself now on that beach with the figure that you are aiming for because it will come around soon.

What would be your definition of “reaching your peak” be and by when? There are plenty of dates to choose from where you can show off a new you.

Be Great

Mike

The Body Planner

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The inches are everywhere

By bodyplanner | February 1, 2009

Here is a clip from the film Any Given Sunday that inspires me each time I see it

 

Whichever way you look at this vid, whether you have seen the film or not, a sports fan or not, you have got to relate to it somehow.

“The inches are everywhere, on the field and in life”

We all from time to time deal with obstacles and barriers in our lives and our goals, in health and our professional lives that knock us back or knock us down.

My personal secret is to take these things on and fight for what I want.

Do I expect to get there straight away? I’d love to think so but in reality most things take a bit longer to get there and succeed. You don’t have to think it wil take months and years just because it is a big dream. That is where your planning and hard work and sweat come into it and your goals can be realised sooner.

What you do day by day does matter! This type of attitude WILL help you WIN!

Like Al says, it’s about doing it inch by inch, you add up them inches and then see how far have you come.

 What happens if we don’t look for the inches?

Ultimately we take a lot longer or we indeed fail because you never see the light at the end of the tunnel.

I can relate to that and have days when progress stops, or I just don’t feel as motivated whether it be in my fitness and health or my business. I’m only human but I found ways to continue and this whole philosophy of progressing by inches makes a difference to how I work on myself and how I coach others to win.

What’s the alternative? You don’t try at all, or you do not make the changes that can make a difference.

That in my eyes is worse than failing.

I’m saying this to myself right now.

I’ve made some big changes in my own life recently that will have a knock on effect on my business and personal life in a negative way……if I let it.

But I feel positive, determined and willing to take the inches one at a time and crawl if I have to, to where I want to be.

Here is the speech Al made in full. Check it out for the rest of this week each day and more…

…I don’t know what to say really.
Three minutes to the biggest battle of our professional lives all comes down to today.
Either we heal as a team or we are going to crumble.
Inch by inch
play by play
till we’re finished.
We are in hell right now, gentlemen
believe me
and
we can stay here
and get the shit kicked out of us
or
we can fight our way
back into the light.
We can climb out of hell.
One inch, at a time.

Now I can’t do it for you.
I’m too old.
I look around and I see these young faces
and I think
I mean
I made every wrong choice a middle age man could make.
I uh….
I pissed away all my money
believe it or not.
I chased off
anyone who has ever loved me.
And lately,
I can’t even stand the face I see in the mirror.

You know when you get old in life
things get taken from you.
That’s, that’s part of life.
But,
you only learn that when you start losing stuff.
You find out that life is just a game of inches.
So is football.
Because in either game
life or football
the margin for error is so small.
I mean
one half step too late or to early
you don’t quite make it.
One half second too slow or too fast
and you don’t quite catch it.
The inches we need are everywhere around us.
They are in ever break of the game
every minute, every second.

On this team, we fight for that inch
On this team, we tear ourselves, and everyone around us
to pieces for that inch.
We CLAW with our finger nails for that inch.
Cause we know
when we add up all those inches
that’s going to make the fucking difference
between WINNING and LOSING
between LIVING and DYING.

I’ll tell you this
in any fight
it is the guy who is willing to die
who is going to win that inch.
And I know
if I am going to have any life anymore
it is because, I am still willing to fight, and die for that inch
because that is what LIVING is.
The six inches in front of your face.

Now I can’t make you do it.
You gotta look at the guy next to you.
Look into his eyes.
Now I think you are going to see a guy who will go that inch with you.
You are going to see a guy
who will sacrifice himself for this team
because he knows when it comes down to it,
you are gonna do the same thing for him.

That’s a team, gentlemen
and either we heal now, as a team,
or we will die as individuals.
That’s football guys.
That’s all it is.
Now, whattaya gonna do?

Be great!

Mike

The Body Planner

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