The idea is that instead of waiting until you are old to retire, why not take mini retirements through your whole life… So on the 1st October I go away on my first real mini retirement. Basically I’ll be AWOL for the whole of October in the sunny autumn sun of Southern portugal, kicking back enjoying the beautiful fresh fish and a massive amount of head space that I desperately need.

You probably get in the same situation as me, you kinda get slow, tired, lethargic and even after going away for a “normal” holiday you have not fully recharged the batteries so you are always feeling a little jaded.

Obviously, going away for a month is not possible if you hold down a normal 9-5 job, but instead of going away for a few days here and there, why not escape for a 3 week block, rent a cheap cottage or apartment and escape from real life for enough time to truly kick back and relax.

I’ll probably still sit and do some “work” while I am away, but work that I want to do rather than the day to day stuff I normally get tied up with while I am here in Luxembourg. I’ll enjoy the free head space and it’ll allow me to come up with my next mind blowing training programs or inspiring articles, I may even get to write a BLOG post or two as well

Enjoy October, you already know I will be!

Now before you think this is a recommendation it is NOT!

200 recipes that are 200 calories or less…

I’ve always contended that the obsession with low calorie, low fat nutritional plans causes us more harm than good, but it is seems to be a tough nut to crack for some people.

Yes eating less calories is a good idea, especially if you are consuming a massive amount in the first place, however the 1000 calorie or less daily plans I regularly see will certainly damage your metabolism, making your LONG TERM fat loss efforts more difficult.

The belief perpetuated by many dieting books and magazines is that a calorie is a calorie and no matter what form you take it in you have to burn the equal amount in energy output (i.e. exercise), this kinda over simplifies the process in which the body takes in, converts and utilises an item of food.

To open a massive can of worms I am going to say that your body actually wants to burn fat all the time, however we never give it a chance as we are continually feeding it carbohydrates (of any form), making your body choose the easy energy option of utilising this source first… So even though you may thinking that consuming a diet of predominately fruit and vegetables (think vegetarians!) is really healthy because it is low fat, low calorie, in actual fact you are making it easy for your body to not bother burning fat because it is getting its energy source from the carbs you are consuming.

Now here is the twist… What happens is you start reducing the carbs (from any source) becoming a more pure carnivore, so the majority of your food is made up of animal fats and proteins, where is your body going to get its energy source from? FAT…

So by eating a higher proportion of fat and protein your body will want to burn more FAT…

Weird huh?

By the way this is NOT just Tim theorising this stuff, there is plenty of science to back this up…

Tell me what you think? I would really appreciate your comments on this BLOG posting.

Lance Armstrong was in Glasgow today, meeting up with a few Twitter friends (300 plus of them) to go for a bike ride in the rain. Respect to this guy who is probably best known for being the guy to win the tour de france seven years in a row, and this is after his recovery from Cancer!

Always respected this guy, his values his determination and dedication to training, and since his cancer, becoming a massive figure head for the fight against Cancer. Some say he is arrogant, others think that he cheated his way to the tour wins, but the truth is he has never failed a drugs test, having been tested more times than any other cyclist in history,  and he has matured as a rider and a spokesman for his sport and his foundation. Some of his VALUES are something I constantly try to set myself against.

The question is what values do you admire in the people you look up to? What is it about them that you like and how would you like to emulate them in some way?

Answer below in the comments below.

He then spent six months eating whatever he liked, ultimately gaining 90 pounds in weight, losing his pristine body, replacing the six pack and chiseled chin for a pregnant paunch and chubby face.

He did this in an attempt to better understand his obese clients.

His actions have been villified by many of his peers in the industry, claiming he is irresponsible, “lunacy” and not being a “good example” to his clients. However my thoughts are very different, because those same trainers who have attacked him really do not have what it takes to coach their clients to a better body. Whilst these trainers may have incredible technical skills and knowledge to teach their clients how to get fit, I question whether they truly understand what makes their clients tick!

The majority of trainers are a strange breed. The guy that runs your local aerobics class, bootcamps or personal training sessions is quite likely to be someone who became a trainer because they like working out, they like gyms and get a kick out of feeling fit and healthy. Making a living out of doing the stuff you like is cool, but they are probably the wrong people to help you lose weight!

I believe most people who need to lose weight hate the thought of working out, are absolutely NOT gym people, and really do not understand the feeling of being fit and healthy! From a psychological standpoint a personal trainer and someone who needs to lose weight are so far apart, the trainer might as well be speaking russian and the client will be speaking french!

So am I saying your coach needs to be someone who used to be fat to understand you better? Well may be…

However, I do know of many great coaches, who have never had weight issues, who really do understand the barriers their clients have to working out or even stepping in to the gym for the first time.

And I think that this is the most important point here, finding someone who can empathise with you and the reasons why you have found training and the gym environment difficult before, as well as the addictive nature of your current eating habits. I really believe that gyms are the most unnatural, scariest and intimidating places for someone, male or female, who is over-weight… but this is a whole different discussion for another article.

If you can find someone like this to train you, then your chances of success are multiplied, because you’ll at least be talking the same language!

Back to our overweight underwear model, my thoughts are that he will become the most important coach in his gym if not his area. The twist of the story is that after 6 weeks of following his own program he has lost just 10 of the 90 pounds.

Mentally he has found it difficult, getting over the addiction to sugar has been tough, but as long as he finds the right path back to his former body shape he will become an incredible asset to his clients, both from a physical and mental standpoint.

So instead of asking for your coaches academic qualifications to see if they are any good, maybe you’ll be inclined to review their history a little more and find out if they’ve been addicted to the gym or addicted to sugar )

If you want to make a positive step forward to making dramatic changes to your body, then you need a goal, a goal that is really very powerful and gets you inspired to break down some of the barriers you have to working out or changing some eating habits. My Goal Achievement Strategy workbook has help hundreds of people make a positive start towards a better body. Go to http://goalachievementstrategy.com to download your copy right now.

What do you think? Leave your comments below.

There is something quite pleasant about going to a tournament with zero pressure to perform, other than within you to keep yourself happy… and perform (to a certain degree I did) 3rd place wasn’t all that bad.

Anyway, I spent a lot of the weekend talking to people about health and fitness, as I regularly find myself being drawn in to  over dinner, lunch, breakfast, snacks… pretty much any time! It seems that because I am a fitness professional, people are constantly curious about how and why I eat and drink what I do. Also how and why I exercise the way I do to.

Most of the time people are surprised by my response, as they seem to expect this monk like figure to tell them to abstain from the evils of all that we have been told which are evil.

In fact, when i am at an archery tournament, my nutrition sucks. You’re just as likely to find me stuffing my face with a piece of cake as the next guy… the difference being I look NOTHING like the next guy.

This weekends shoot is yet another example of why we should be fitter to participate in our sport, regardless of whether it is archery, golf, soccer, badminton or tiddly winks… The fitter and stronger you are the more likely it is you are going to beat the next guy.

I may not be the best archer on the field, although I beat a lot of guys who are technically more proficient than me. This weekend the course was really VERY long. I think we probably walked about 10km over the course of the weekend, in hot and humid conditions too. However, at the end of the 2nd day I was fresh and fit enough to keep performing if I had too!

My philosophy of being fit, is not about being dedicated to the steel in the gym, it is not pounding the miles wearing through 6 pairs of trainers a year, it is not sticking rigidly to a perfectly clean diet 100% of the time.

The approach I have is very simple, good health and fitness is PART of my life, not a strict regimeI do for a few weeks or months… I train because I enjoy it, I do it as PART of my life, I choose to be more active. I pick up some weights to hone my body from time to time… I go to the forest to do some sprint intervals to clear my head, I go out on my mountain bike because I just love the feeling of absolute freedom to everything else in my life… I eat healthy MOST of the time, but enjoy the pleasures of good food responsibly, but equally enjoy the feeling of eating foods that make my body work better.

I am not sure if I have got my point across here, but health and fitness is a lifestyle choice that I enjoy, it is not a regime, something to get stressed or up tight about.

I keep being reminded of the Yoda quote… “Do or do not, there is no try”

TRYING to live a healthy lifestyle is too much like hard work… Choose to eat better and exercise better, because it can be enjoyable, it can be fun….. NIKE

Your biggest barrier may even not be lack of money to pay for expert help, gym memberships or getting hold of the right information you need to train effectively.

Your greatest challenge may simply be down to being courageous enough to make the changes to your current life!

Admitting defeat and being brave enough to tell yourself that it is your own mistake that has got you in to the worst body shape of your life!

Being brave enough to make substantial changes to your eating habits, especially around your friends and relatives who expect you to eat the way you always have eaten is hard. The conversations I have with many of my clients about sticking to nutrition plans usually revolve around how they struggle to get through social occasions, family meals or business lunches without having to explain why they will not eat certain things or avoiding alcohol.

You see it takes courage to admit you are following a specific nutrition plan, different to your usual!

Rather than getting support from close friends and family, quite often you get the exact opposite.

Many people fear alienation or ridicule from their social circle when they start a new program. It takes courage to say no to the “few” beers after work. I truly believe this is tougher for guys … “What do you mean you’re not drinking, are you turning in to a light weight!”

Telling your wife/husband/significant other that you are trying a new training regime is difficult for many people. You may be worried they will not give you the support you are looking for, you just ‘know’ they are going to sabotage your efforts!

One particular client insisted that she would not tell her husband about her new training program or the work she was doing with a personal trainer. It was not until she had lost 8kg and dropped 2 dress sizes that her particularly non-attentive husband started to ask questions!

Stepping in to a gym for the first is also very daunting for many people. That first time sat in the changing area, pulling on your trainers, wondering if you are doing the right thing, is damn right scary. It may surprise you to learn the author of this article HAS been there! I am NOT a gym kinda guy and I believe the majority of people in the world are also NOT gym kinda people!

Joining a gym class for the first time is horrific, not knowing any of the moves, worried that you will do something stupid. It is no surprise that many people just don’t turn up to classes they have signed up and paid for! I never underestimate what it is like for our first timers at our group classes in the forest… it’s scary!

So how do you get over these fears?

Many psychologists will tell you, in a bold and commanding way, to “CONFRONT YOUR FEARS HEAD ON”, OK great advice, but that really doesn’t help if you are petrified by the actions you are about to take.

Your way to success and developing courage may be a slightly more softly, softly approach, by simply expanding your comfort zone just a little bit at a time. This doesn’t necessarily mean your results will be slowed, it just means exposing yourself to those situations where you need courage, bit by bit.

If you commit to cutting alcohol for 30 days for example, will mean skipping a few social occasions, and when you do go out, just be smart about how you ‘manage’ the drinks in front of you. Nobody is really watching you to make sure you are “keeping up”.

Telling your husband or wife may be as simple as telling them a little bit about what your are doing each day rather than telling them out right that you are changing your nutrition, social activities, joing a gym and hiring a coach all in one go. Just mention a class that you have started doing to get a little more exercise in your life, adapt your nutritional habits by saying you want to try doing a little more REAL cooking for example.

But at some point you are going to have to tell all, but by them you’ll be so confident of the new you, you will certainly not lack the courage needed.

This is not easy, courage for new fitness goals is massively underestimated and misunderstood by those people that have never had to worry about their body, we are not all ‘natural’ gym goers, exercisers or good with our nutrition.

Be a little bit brave, pushing your comfort zone slightly each day and you’ll find your courage will develop with your confident new body shape and quick weight loss.

Taking the first step is often the hardest which is why Tim Goodwin, fitness professional from luxembourg, provides a simple workbook to set some exciting new goals and a step by step guide to go about achieving them. Download your copy of the Goal Achievement Strategy by entering your name and email address in the boxes below:

The Nuurburgring is still used by Formula One, but the old nordschleife circuit is what is now very important locally which still hosts motor sport and is used as an unofficial track for testing new cars. The track was described by Jackie Stewart as the Green Hell, 21 kilometers of twisting, narrow and fast track through the Eifel forest.

The place is stunning and having driven the circuit a few years ago in my old Toyota Celica, I understand what Jackie Stewart was on about!

So once a year they shut the circuit to cars and hold a special running event on the Saturday, and a 24 hour bike race over the weekend. They also have a “tourist” event on Sunday which you can turn up to pedal around the circuit at your own pace…

I’ll let the pictures tell the story… It is simply stunning!

I’ve shown you mine, now show me your Desert Island exercise. Comment below…

I mean really WANT to lose weight?

Ask yourself honestly, what are you willing to do to finally shed those extra kilos that cause you so much pain!

Many people will ‘say’ they will do anything, but when it comes to the crunch they are rarely willing to DO what is necessary to achieve the desired results.

You see, for many people the barriers for not exercising regularly every week, or eating and drinking the right stuff, or making some fundamental changes to their existing lifestyle habits are not physical limitations that are impossible to get over, it is purely psychological.

You may say you ‘can’t’ train 3-5 times a week, the reality is you mean to say you not willing to devote the time to do this! You WILL NOT give up the glass of wine or the treats you give yourself, rather than you CAN’T give them up. Yes it is semantics but the truth is you can make these changes its purely down to if you want to.

Pretty much in every case, you will need to make a sacrifice in your current lifestyle to really make a long lasting difference in your body shape. That means cutting out the habitual glass of wine in the evening, the regular treats as well as changing your day to day schedule to fit in the regular workouts.

The real question is are you WILLING to make these sacrifices?

The problem we have today is the expectation of results, and fast! Our media and the fitness industry has perpetuated the belief that anybody can get miraculous results in incredibly short time frames. And whilst incredible results ARE possible AND in a short period of time they do require substantial (and I really do mean substantial) sacrifice and effort on your part to achieve this. Sorry it doesn’t come for free!

There is a magic pill, and it is called SACRIFICE and EFFORT.

The quick fix culture we have become used to in every other aspect of modern life is now translated in to our health and fitness needs, the problem is many of the quick fixes are not particularly healthy or permanent. Starvation diets, body wraps, diet pills, cosmetic surgery and other extreme measures CAN produce visible results in the short term, but they are certainly NOT long term strategies and not healthy in any way.

Now for the contradiction!

On one hand I say that quick fixes for your health are not healthy, there is a way to get a quick fix that you can start today which CAN have a healthy and long term effect.

Peter Poulsen is a 26 year old guy heading for a heart attack before the age of 40! Despite having an active lifestyle in his late teens and early twenties, his weight ballooned when his career took priority, and a horrendous diet of takeaway foods and beers with his mates became the norm. At 108kg something needed to change.

The effect was almost immediate, when his diet was completely turned on its head and a rigorous training regime was implemented. In the first week he lost 2.1 kilos and 4cm from his waist.

12 weeks later Peter was a different man, losing 18kg and over 40cm from the combined circumference measurements of his waist, hips, thigh and chest! When his grandmother saw him for the first time in 6 months, she burst in to tears, should couldn’t believe the transformation in her grandson!

BUT, the transformation was due, in no small part to the the magic pill of SACRIFICE and EFFORT! It was hard work, but the habits Peter adopted in the first few weeks will stay with him for the rest of his life.

So what are these habits?

To be honest when I tell you they will sound obvious. The HARD part is actually being ready to SACRIFICE what has gone before and to make an EFFORT to implement the new habits!

• Follow a diet rich in unprocessed, unrefined food and drink
• Exercise at least 3-5 times a week in a way that BOOSTS your metabolism (this doesn’t include jogging, aerobics or crunches!)
• Make BIG sacrifices of the lifestyle habits that are currently working against your efforts.
• Setting and then taking daily action on a BIG goal that drives you towards your vision of the perfect you!

WARNING, do not dismiss this as obvious or simple, you do need to ask yourself if you are willing to do everything it takes to achieve your ultimate vision. There is no half-hearted attempts, no picking and choosing one or two elements, no “trying it on” for a week or so to see if it “works for you”. Only total dedication PERIOD.

If you’ve ‘tried’ everything else, now is the time to ‘DO’ this. Good luck!

Knowing where to start is the hardest part for many people, which is why Tim Goodwin, coach and personal trainer from Luxembourg, makes his Goal Achievement Strategy workbook available to those willing to take action starting today. Visit http://goalachievementstrategy.com to get your copy of the workbook right now.