This afternoon’s workout!

Time to shrink the belly

Warm up:

Rowing machine – resistance 6 –

  • 2 mins steady then
  • 15 seconds flat out (and I mean flat out)
  • 45 seconds steady
  • repeat 5 times

Warm down:

2 minutes steady.

 

The work begins

More weigthsEach exercise should be done in sets of 4. Repetitions of 8,5,6 and 12

Chest

  •              Bench Press
  •              Dumbbell Incline Press
  •              Dumbbell Flye
  •              Cable Crossover
  •              Close-Grip Bench Press
  •              Dip
  •              Lying triceps extension
  •              Plank 3 x 1 min

 

That headline pic is me.

BSDWeights

 

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CONTROLLING THOSE LIMITING BELIEFS – time to stop running and start hunting. pt.2

What is coaching?

Coaching is a way of improving your ability or performance. We tend to associate coaching with athletes but more and more we see it in the world of work and even daily life.

What does coaching look like?

It quite often happens on a one to one ratio (the most effective way) with the coach and the student. The coach will observe a specific act, performance or behaviour, analyse and then tweak that performance through a number of means in order for the individual to improve in some way.

Why are you discussing coaching? A moment ago we were talking about limiting beliefs?

The two are connected.

So what is the connection?

  • Imagine if you had a coach.
  • One who followed you around 24 hours a day, 7 days a week, 365 days a year.
  • A coach that never takes a holiday, rarely sleeps and better still, works for free.
  • A coach that knows you better than anyone else on Earth; knows your strengths and more importantly, your weaknesses.
  • A coach that really, doesn’t care if they upset you or even reduce you to tears.

I think you know where i’m going with this one.

So ok. We have a coach inside our head who sometimes works against us. Sometimes, it thinks it’s being cruel to be kind. Most of the times, it’s not a very smart coach. Always, absolutely always, it’s an effective coach.

Limiting beliefs>internal thoughts>inner coach..

Thoughts become things

I’d love to claim this one but it’s been around for a while. The power of the mind to create the physical environment has long been recognised and quick search of the internet will show you examples.

Have you ever wondered why a day that starts badly often ends badly and vice versa? Let’s be honest; a day is just a day. We will leave a footprint on that point in time and give it a title, in order to categorise it in our memories.

‘Good’ days have a positive effect on us and therefore anything that happens during that good day will be thought of positively. Again, vice versa, things that happen on a ‘bad’ day will be reflected on badly.

But as I said earlier, a day is just a day. We make it what it is and our internal coach has a huge part to play in that.

Success

I apologise for this cheesiness of this pic but, you get it; right?

Part 3 next week, where I do what I say I’ll do.

I’ve also tried something new; sticking this post to the front page. Let’s see how that works.

BSD

What I was supposed to do today..

Versus what I actually did, are two different things.

I was supposed to go [Kung Fu] training today but as you can probably guess from the headline, I didn’t make it.

The weather is great so I decided that it was an opportunity to get my motorbike out.

What I was supposed to do in June…

Was to MOT my bike. For those not in the know, an MOT is a legal requirement on British roads, giving you an annual declaration of roadworthiness. The cops prefer you to have one too.

What I actually did today…

Was rest, following a very brief sulk.

The cubs are with their mum (technically my weekend but there were family celebrations on her side so we made a deal) and the house is tidy.

I also took the opportunity to connect with all of my new followers, thanks to the amazing Daily Post first friday! what a great idea and I’m so glad I took the opportunity to engage.

Hints and tips are coming in already and I will definitely be rummaging through all of your pages for a good read and some ideas!

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Not today kung fu kingdom; not today.

BSD

Things I’m thankful for…

I’m thankful for making it to day 2 of my fitness challenge; work in progress!

I’m thankful for my son, who cried to get into my bed and once I acquiesced, told me he didn’t like the fan and went back to his bed, leaving me wide awake.

I’m thankful for my daughter, who despite being only 7 managed to occupy territory (in my bed) roughly the equivalent of Luxembourg.

I’m thankful for my son, who after his usual bath and bedtime routine dropped a poo bomb that saw us repeating the whole process.

I’m thankful to my daughter, who woke up 20 minutes after I got to bed to get me to choose my favourite character from Shakespeare’s “Taming of the Shrew” (children’s edition) whilst covering my bald head in stickers. I love my life and I wouldn’t change a thing.

Ps; I’m growing things on my window sill now. Lettuce and mint. The idea was to eat more healthily…

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The mint has gone in gin.

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BSD

Cooking again

Intermittent fasting relies heavily on eating well and exercising.

I planned to fill the time when the kids aren’t here with the things I used to enjoy doing; running, gym, martial arts and cooking. My self-discipline needs a little work but it’s not far from where it should be.

Tonight, a pasta dish but this is for the carbs. 200 ml of whole milk to help ketosis, 3 rashers of streaky bacon, red, yellow and green peppers and salt and pepper to taste. It’s a bit of a celebration of the finding that we are healthier eating the right kind of fats, but i’m pretty sure if I don’t get exercising properly soon my Doc might disagree.

Pour the milk in the pan and add the pasta. The pasta that I failed to list in the ingredients above. Add some pepper. Bring the milk to the boil and then turn the heat down low.

Take a pair of scissors to the bacon and fry on a medium heat. Add some butter to the pan before hand. Add some butter to the list above too whilst you’re at it.

Finely slice the peppers and add them to the pan. Cook them until everything is…cooked.

Keep stirring the pasta. It will stick to the pan if you don’t.

  At some point, I will either eat or dispose of that gingerbread thing.

Pretty happy with the finished article; it tasted amazing.


I guess you could sprinkle it with something green and nutritious. Or cheese. It’s a bit anemic.

BSD