Build exercise into your commute to and/or from work. Run, Cycle, Walk all or some of the journey. Get off the bus a stop early, park further from work, keep change of fresh clothes at work etc. Great for body and mind and saves money too.
Fantastic Progress
Submitted by Matt on 3 December 2011 - 3:41pm
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Please see the attached PDF document which shows the fantastic progress that Paul Ellis has made in the 6 months we have been training together.
Paul has lost nearly 10kg in body weight/fat and 3.5 inches from around his waist. He now has much more lean muscle especially in his chest, shoulders and legs and as he said to me recently – he can finally feel and see muscular development in his abdominals.
During this time we have trained a minimum of 2 times per week focusing on high intensity sessions of around 45 minutes. The sessions have been based around compound exercises e.g. press ups, squats, lunges, boxing, shoulder presses etc. In the time we have been training, not one of the sessions has been at a gym – they have been either outdoors in a park or indoors in a garage or Paul’s house. We have also kept the sessions varied by using cycling, football and power walking.
What we have achieved has been done by just focusing on the basics – a healthy balanced diet and becoming more active and training effectively. There have been no magic pills or expensive gym equipment/membership – just hard work, determination and enjoyment.
He has changed his whole attitude towards nutrition and how is in the routine of eating smaller sized meals every 2-3 hours based on lean protein, healthy fats and slow releasing carbohydrates and drinking water regularly. He now aims to eat/drink well 80% of the time whilst still treating himself during the remaining 20% e.g. on a Saturday night after playing Football.
His fitness and strength whilst playing Football has improved significantly, so much so that he has moved up from the 3rd team to being a regular in the 2nd team.
Paul is proof that if you have a goal to aim for and make small, incremental and manageable changes to your lifestyle – nutrition and training – then you can achieve your health and fitness goals. Crucially, however as Paul has said to me, his goals are forever evolving and he now has other goals that he wants to strive for – so watch this space. As I always say to my clients, achieving your health and fitness goals is a journey and there will be obstacles on the road but by persevering you will stay on that constant journey.
I am really pleased and proud of the hard work, enthusiasm and dedication that Paul has been putting in and will continue to do so. The only thing for him next time to do is to smile on the photos!!
“Together, we’ll achieve your goals”
Matt Swierzynski
M: 07936654876
"He worked with me to improve my fitness, confidence and self esteem. Matt provided constant support and encouragement whenever I needed it and always offered new and exciting ways to exercise"
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