Making exercise a priority for you

Achieving a better body is the epitome of the old saying ‘easier said than done’.  The key to success is to be persistent, regardless of how poorly you think you’re doing.  If you keep exercising you will improve!  Once you have started on a consistent routine you may find working out can become addictive and enjoyable.

Make Exercise a Priority

The main excuse people make for not exercising is that they do not have enough time.  While this may be a legitimate excuse for some the vast majority of us do have enough time.  We have the one to one and a half hours, three times a week to exercise to maintain and improve our bodies.

Lets face it- the main reason a lot of people do not exercise is that they are lazy. Exercise is one of the few things no one else can do for you.  You must do it yourself.  This means hard work, persistence and sweat!  You must always remember if you do not take good care of your body your body might not take care of you.

Whenever people say “ I have no time to train” the point should be made that there are 24 hours in a day.  Surely one hour can be devoted to exercise!

Mark Hayward Personal Training, Exeter, Devon, aylesbury, Bucks

Positive thinking

One guaranteed path to success is to actually believe that you have achieved your goals already.  Visualise yourself as you want to look.  Take in everything about how good this makes you feel- admiring glances from others, endless energy, clothes that look good on you, the list of good things about being in shape is nearly endless.

And all this is just around he corner. Think like you have already done it, you are just retracing your steps. Nothing can stop you. Just about every successful person has done this. It works.

Only positive thoughts and words from now on- you CAN do it!  It WILL happen!

Become a glass half full person.Not everyone can be first- but you are worthy of it - this is your life and you want the best for you. Put yourself first.  Don't let someone else beat you there.

Mark Hayward Personal Training Exeter, Devon

Diet tips for a longer healthier life

What you eat may lead to a longer life. Try these diet tips to add a few more healthy years!

• Eat enough but not too much. If you lose just 5 to 10 percent of your body weight  your blood pressure can improve, you have less risk of diabetes and improved blood lipid levels-lower triglycerides and higher "good" HDL cholesterol.

Try using this formula to calculate the calories you will need daily to keep your current weight:

 Your weight (in pounds) x 12

All you need to do is you subtract 500 calories per day from this number, and you will lose      around a pound a week; take off 1,000 calories and you’ll lose two pounds a week. Do not go lower than 1,200 calories or you may miss out on important nutrients.

• Choose low-fat or nonfat dairy products. Saturated fat isn’t just lurking in butter, lard and fatty cuts of meat. 

In a 2009 study in the Journal of Nutrition, when researchers examined the diets of 350,000  men and women, they found that the death rate was 20 percent lower during the 10 years of the study in those who consumed lean meat, low-fat dairy and few added solid fats, even after other differences were accounted for.

• Choose nonfat or 1% milk in place of whole or 2%. Eat cheese sparingly and if you do go for the lower-fat varieties when you get the chance. 

Increase your whole grains. Doing this could lengthen your life, according to 2011 study in the Archives of Internal Medicine. Researchers suspect a reduced risk of death from cardiovascular, infectious and respiratory diseases is due to the fiber from whole grains. Try substituting each of these foods: whole-grain bread in place of white, oatmeal instead of cream of wheat, brown rice instead of white rice.

Of course there are no guarantees with this but if you stick with it for the most part you won't just look good for longer but you'll feel good too!

Mark Hayward Personal Trainer Exeter, Devon