The Complete Blog

The Warrior Within You...

2011-04-19T02:53:00.000-07:00

Hello!

So as a bank holiday is approaching it must be a newsletter from the Complete Studio!!!
My plan had been to send out a monthly newsletter this year and rather than just listing things going on in the studio, make them a bit more topical. But events in January proved a little more challenging than we had anticipated!

So instead of our usual newsletter we've posted this as a blog post.

If you've ever trained in our gym, or been to one of my Pilates classes, you'll know that Paul and I are never short of an opinion, fact, or joke (Paul), or a story and a very funny joke ( me!)

One of the latest opinions that Paul has been sharing is the lack of "warrior" spirit nowadays. Thankfully, his definition of a warrior isn't someone who is obsessed with physical fighting - and yes I am aware of all the boxing talk in the studio. Being a warrior - according to Paul - is all about strength - physical and mental,being brave - and being honourable.

So, although there is an element of physical strength to this concept of warrior-ness this is much more about being prepared to get out of your comfort zone physically and mentally, whether to achieve your goals or to overcome some of the curve balls that life can throw at you.

Often in the studio, we see people who really want to improve their health but aren't prepared to change their lifestyle and be disciplined enough to stick with those changes.
This isn't about criticizing people's lifestyles but being a warrior is about taking responsibility for your actions - and understanding that the diet and exercise choices you make will affect your health.

Every time Paul trains he embodies warrior spirit - may sound corny but it is true - and in the past that has meant pushing himself harder - which is no mean fête. In the last few months he has had a serious back injury, and has had to find a much deeper level of warrior-ness - listen to his body and find different training methods to maintain and develop his strength in new ways - a greater challenge than he has experienced before.

But the ultimate demonstration of a true warrior has been given by my mother-in-law. In January she was diagnosed with breast cancer, and as the last 4 months have gone by, her treatment has been much tougher than originally anticipated. Throughout this incredibly tough time she has been amazing - accepting her situation but dealing with each new challenge with a completely positive mindset and her doctor is amazed at the progress she is making.

The point of sharing this isn't to make you feel sorry for Paul's Mum but to be inspired by her spirit - she really is a true warrior.

People are amazing and I think there are far more warriors out there than we realise.

Have a wonderful Easter, be healthy and happy,

From Liza & everyone at the Complete Studio

PS don't eat too much chocolate!!!

R.I.P Jack LaLanne

2011-01-26T01:20:00.000-08:00

It would be remiss of me as an exercise professional if I didn't comment on the passing this week of the great Jack LaLanne. For those of you who don't know him Jack was know as the Godfather of Fitness. He had a highly rated fitness show on American TV for donkey's years and really paved the way for a fitness industry.

He lived and promoted a healthy, natural lifestyle, was in many ways way ahead of his time, and was also known for his outrageous feats of strength and endurance. He passed earlier this week from complications developed from a bout of pneumonia at the age of 96!!

I'll leave you with just a brief look at the great man in action.....

Breast fed babies.....stronger, faster, bigger??

2011-01-08T07:15:00.000-08:00

Got an interesting one for you today.... check out this research

http://www.scienceagogo.com/news/20110006031144data_trunc_sys.shtml

We don't have to think too hard to come to the conclusion that babies of any species are supposed to be fed by their mothers. Nature makes it this way for a reason. All the nutrients needed for health, vitality, and strength in one available and convenient package.

What this research seems to indicate though is just how important it still is years later, for both mother and child. Simply put, the older breastfed children were able to perform more explosive horizontal jumping than his / her non breast fed counterparts regardless of height, muscle, and body fat percentage.

Processed food of any sort is a very poor substitute for whole, natural, organic produce, FULL STOP!

Don't believe me? Then spend some time in the gym with me and watch how much weaker, fatter, and less vital people are getting as they get older. A lifetime of processed food and sedentary habits cannot be fixed in 3 months (the average length of 'personal trainers' fat loss programmes!) We need a real commitment to a healthy lifestyle. A permanently healthy lifestyle, not just a few weeks before you go on holiday.

Paul

21st Century Cardio at the Complete Studio

2010-06-25T07:14:00.000-07:00

How did Anthony drop 25lbs and 8% bodyfat in only 8 weeks?
Let's drop in halfway through one of his 'cardio' sessions.....

No fluff, no nonsense, just quality work, sensible nutrtion and rest.

Now get on with it!!!!!

Flatten your Stomach Part III

2010-03-23T04:44:00.000-07:00

So today we're going to look at the exercise part of fat loss and I'm going to jump straight in at the deep end and start by saying that most of you have this so very wrong!

When clients first come into the studio to begin our fat loss programmes, a large number of them inherently know what a reasonable lifestyle and diet consists of (they may not do it but at least they understand it!)
When it comes to exercise though it's another ball game. We pretty much have to help them unlearn all they think they know about fat loss and related exercise and training. Take a look at this....

The above video gives a good demonstration of THE most important fat loss training consideration.... METABOLISM.

Think of your metabolism as a central heating thermostat. When you have the thermostat on a low setting, you are using a small amount of fuel (energy) and the output of heat is low. Crank it up and the energy requirements increase as does the heat.It's the same with your metabolism. A low metabolism equals a small amount of fat loss (if any), while a high metabolism equals a large amount of fat loss. So, I hear you ask, what's the best way to a permanently high metabolism?

RESISTANCE!

When constructing a fat burning programme you must place the body under a progressive stress. The inherent danger is that people do the same workout over and over, whilst restricting calories, without realising that the results they are getting are minimal at best. Another consideration here is that a huge number of people jog/cycle/swim for fat loss without realising that these low intensity, steady state types of aerobic exercises do little in the way of increasing metabolism.
In fact a landmark study by Tremblay et al, in the July 1994 edition of Metabolism, published the results of a study pitting 20 weeks of endurance training Vs 15 weeks of interval training. The energy costs of the endurance training was 28,661 calories, while the interval training cost 13,614 calories, "less than half I hear you shout!!!!!" But hold on.
The interval training group showed a greater loss in subcutaneous body fat by NINE TIMES more than the endurance group!

So the interval group did less work, burned less calories, but lost 9 times more body fat?

How did this happen?

The key thing to realise here is that short, sharp, intense training, while it doesn't burn as many calories at the time, burns many more afterward. Studies have shown that this heightened metabolism can last for up to 3 days. This simply doesn't happen with low intensity, steady state, endurance type training. This is why sprinters are leaner and more powerful looking than endurance athletes.
That's not to say we don't use steady state cardio, it just isn't a mainstay of our programmes.

So how do we put it all together?

A basic fat loss programme will start with a warm up, stretch and roll on the foam roller, move on to a strength exercise, then a metabolic circuit, core exercises, and finish with interval training!

All in all about 25-35 mins of HARD work. Have a look what i mean.....

Paul

How to flatten your Stomach...... Part II

2010-03-16T02:16:00.000-07:00

Nutrition....

So here is the million dollar question, how do I eat to flatten my stomach?? Is it just a case of following the government approved food pyramid shown above?

Well actually NO!

What I find interesting about the pyramid is how it recommends the same servings for everyone. So for example we all have to drink 8 servings of water and eat 6 servings of rice and pasta, while only eating 2 servings of meat, nuts, poultry and beans. There is no mention made of how to adapt this for individuals who differ wildly in body composition, ethnic background, activity levels etc etc.

Here's another interesting fact. We have been reccommended this diet for a good few years now yet are we slimmer and healthier? Are we lowering the rates of degenerative disease? I guess we have to say NO again.

So just what do we do? How do we cut through the misinformation presented today?
You know, we all inherently know how to eat for good health and vitality it's the application that lets us down.
Let us then look at what we consider to be the optimal foods to consume for health and vitality.

In no particular order....
Fresh vegetables
Fresh fruit
Fresh meat
Fresh poultry
Fresh fish
Nuts & seeds
Legumes, beans & pulses
Fresh clean, pure water

In a nutshell, that's it!!

"What about my bread/pasta/tea/coffee/coke (fill in the blank yourself)?" I hear you scream. Well, you, along with everyone else have been misguidedly eating and drinking these foods all along, yet aren't seeing the results you want. Let me be completely up front with you here, cereals and grains are NOT the health food you are led to believe they are. Food manufacturers have been knowingly misleading you for years. Most of these foods are highly processed and as such have no nutritional value whatsoever. If you look at the package it, in most cases, says 'Fortified' which really means synthetic chemicals added. It's no wonder we struggle to maintain a level bodyfat percentage!
If you must eat grains and cereals at least make sure they are in their natural form, are organic, and you restrict the amount you do eat.

Stick to zero calorie drinks, mostly water, herbal teas, green tea, NOT zero calorie coca cola, and please, please try to stay away from milk (highly processed and homoginized) and soy milk (a true bad boy, and the subject of another post I promise). Rice milk or almond milk works well here.

A quick word regarding oatmeal. In moderation oatmeal (organic and whole obviously) is fine and personally I have it with a little rice milk, a bit of water and some seeds and berries.... lovely!!!!

So there we have it. Eat good organic whole foods in their natural state. Stay well away from anything processed or added to, drink mostly clean pure water, and pay particular attention to the next blog post which will delve into the mysteries of fat loss training.

Paul

The 21st Century Holy Grail....... How to Flatten Your Stomach!

2010-03-07T03:25:00.000-08:00

One of the most common questions I get asked on a daily basis is "How do I flatten my stomach?" or variations on this theme, and like the search for the Holy Grail it's a subject that is full of twists and turns, dead ends, and misinformation.

Firstly, for all you postnatal question askers let's start by asking you all a question. "Did you have a flat, tight, toned stomach before you got pregnant?" You see, the majority of people who crave the above look have never had a stomach approaching anything like washboard!! You are all looking at models and celebrities in magazines and wondering why you don't look like they do in swimwear!!!

Let's be completely honest here, for the fitness models especially it's their job to look the way they do, and for the celebrities you see looking buff they are usually not very honest about how they achieved the 'six-pack' look.

Now, back in the real world it's not impossible to achieve the look you desire, in actual fact it's quite simple, however simple doesn't mean it's easy. Far from it. There are so many factors involved in flattening your stomach that it usually takes a huge mindset shift to achieve.

People underestimate the role the mind plays in fat loss (or indeed anything we choose to change be it weight, finances, success, relationships etc) and as a result don't really undertake to change lifelong habits.
You see, habits are behaviours that are held subconsciously, just like computer software that causes us to repeat certain behaviours over and over again with no real reason why. This is the law of cause and effect in action. You eat a cream slice (cause) and you store bodyfat (effect). The question you have to address is 'why did I eat a cream slice?'

You can begin to see that in order to burn belly fat permenantly it takes a huge mindshift to make it successful and this is why so few people are able to achieve their desired outcome.

When we are talking to clients about fat loss this is where we always start. By finding out the real reason you want to get in shape, and getting emotionally involved with both the process and the outcome, we stand a much greater chance of hitting our goals.

In our next post we will talk about the second part of belly fat blasting.... nutrition.

Open weekend

2010-02-07T11:25:00.000-08:00

A huuuuuge thank you to all who turned up for our joint open weekend, held in conjunction with Riverford Organics. I think you'll all agree it was fantastic to open the doors of the studio and showcase not only what we do but also the wonderful produce Riverford deliver week after week.

It was also wonderful to welcome Riverford's head of farming Luke King to the studio. I have a lot of time for those people who exude passion for what they do, and it's evident in the whole Riverford team but especially Luke whose knowledge of all things organic is outstanding.

To be honest, the Complete team spent most of the day hanging around Frank the chef picking up tips but most importantly eating his creations..... I never realised the variations you can come up with with a bit of swiss chard, garlic, and olive oil!!

So it goes without saying a big thank you to Luke, Nick, Allison, and Frank for taking the time to come along to our open weekend, displaying their food, cooking for everyone who came in (and there were a few!!), and spending time with everyone who asked all manner of questions about organic produce. All that know me know my views on the subject and I'm just glad that so many more people are now thinking, ordering, and eating whole, clean, natural organic produce.

Here We Go Again

2010-01-09T10:09:00.000-08:00

It never fails to come around, year after year..... Jan 1st, the new year resolution to finally take charge, change the lifestyle, start a diet, and get into shape.

This year being a new decade seems to give the resolution added impetus.

For me the question always is "how long 'till you fall of the diet wagon!!"

What is it that makes new year resolutions so very difficult to maintain? I speak to countless new prospective clients during the month of January and initially they all say the right things but so many fall by the wayside.
Personally I think people lack the ability to take responsibility. Whilst it all seems like a good idea, very few want to accept their own role in the process.
When we start working with clients we have them take total responsibility for their health and well being. We tell them it isn't all their own fault (lots of misinformation out there) but they are responsible for what they eat, drink, and the exercise they take. Change the thought process, change the actions, and get better results.....

Dream the impossible.... Then do it!!

2009-07-20T09:16:00.000-07:00

At the beginning of the 1960's President John F Kennedy declared that America was going to send a man to the moon, and bring him back safely before the end of that decade.

At that time it seemed a goal to large to accomplish. The logistics and technology involved, plus the short time frame in which to succeed led to most people thinking it was impossible.

Thankfully, not everyone agreed.

40 years ago, NASA sent Apollo 11 to the moon, landed, and brought the Astronauts safely back to earth.

What is the point I'm getting at?

Firstly, how many of you have clearly defined goals? Do these goals stretch you? How many of you have them written down? Most importantly, how many of you have a set date to achieve your goal?

Michelangelo once said "the shame is not in setting your dreams too high and missing them, it's in setting your dreams too low and hitting them!"

Paul

The Importance of Atmosphere

2009-03-05T05:26:00.000-08:00

No..... I'm not talking about saving the ozone layer (I'll save that for another post!)I'm talking about training atmosphere.

Here at the Complete Studio we strive to create the best atmosphere possible both in the gymnasium and the studio. Over the last few years I have moved away from traditional one to one training in favour of more group based training.
My reasoning is simple. There has been research carried out recently that joining a social group whilst dieting leads to greater losses in bodyfat levels than dieting on your own. In my own, real world lab, I definitely concur with those findings. If you have 3 or 4 people who want fat loss training and you put them in a group together, you can create an atmosphere that one to one training just can't compete with. The result? Clients who look forward to their sessions and coaches who look forward to the energy created and the results gained.

The same rings true with our studio based classes. Although it's difficult to create a rowdy hardcore atmosphere for pilates and yoga, we have found that keeping class sizes small, going the extra mile in getting in the best teachers, delivering quality lessons and encouraging the students to be part of the Complete Coaching family all help retain numbers when we renew courses.

I guess this all goes back to being passionate about what you do. I am. My wife is, and everyone who comes into the studio feels energised and passionate when they spend time with us.

Oh yes, and lets take better care of the ozone layer ok?

Paul

Diabetes Cases Jump 60% in a Decade!

2009-02-24T02:56:00.000-08:00

Interesting news item doing the rounds at the moment....

Research, led by experts from Spain & Sweden and published online in the Journal of Epidemiology and Community Health, suggest the number of diabetes sufferers in the UK is increasing faster than in the US!!
Between 1997 & 2003, the number of new cases soared 74% and rose 63% across the entire decade. These newly released figures claim that the increase in obesity was fuelling the soaring rates.

Am I in the least bit surprised???

No!

In his excellent audio program 'The Luck Factor' Brian Tracey states that we are all governed by the laws of nature, and that we cannot violate these laws without paying the penalty.

I totally agree.

We are so far removed from nature and all her health providing vitality that it should come as no surprise that firstly, people are getting heavier & fatter, and secondly, all types of degenerative disease are on the increase.
We are paying the penalty and will continue to do so until we return to a more natural whole diet that has sustained all life on earth for billions of years.

Paul

Take Children off Full Fat Milk!!!

2009-02-10T05:57:00.000-08:00

I've just read an article in which 'experts' have recommended taking children off full fat milk after the age of 2.

Apparently, the saturated fat in milk is responsible for the higher levels of fat in the blood of children these days.

People, you are being told a lie!
Saturated fat & cholesterol are NOT the enemy regardless of what the medical profession and government agencies tell you. There are hidden agendas at work here.

Do you think God is stupid?

Do you think nature hasn't got it right after billions of years practice?

Why does no other animal in the kingdom have to worry about watching their fat intake and levels of obesity?

For millions of years we have eaten natural whole diets that have been provided by nature including saturated fats and yes dietary cholesterol. Indeed, without these important fats we as a species wouldn't be here!
We would be much better served eating as our ancestors did for generations, getting our backsides off the sofa's and moving once in a while.

For more information look at Anthony Colpo's excellent book 'The Great Cholesterol Con.'

Paul

The Youth of Today.......

2009-01-31T07:07:00.000-08:00

Here's a recent article I wrote on my thoughts of an ever increasing problem facing our younger generation. I've included a quick video of a group of 14 year olds who train at our facility.... see what you think.

The Trouble with the Youth of Today!

Now just before you all run forth with the hate mail, hear me out. I’m not talking about the loutish, anti-social, ASBO collecting behaviour we see every day portrayed in the media. I’m not in fact talking in a negative way about our young generation at all. As a certified strength coach and ex-athlete who happens to coach and train many children from the age of 12 upwards, my concern is with the exercise (more to the point, the lack of) that they currently do.

Let me tell you a quick story ….

A client of mine is a PE teacher. He tells me that due to a child falling from a small balance beam (about 12”) and breaking his ankle the school can no longer do any activity that has the children about the floor. It seems the school was sued by the boys parents.

What are the implications here?

No gymnastics certainly.

What about jumping? Playing basketball? Volleyball? Netball?

I’ll tell you where it ends. Children will grow up heavier than they’ve ever been before, weaker than they’ve ever been before , more unhealthy, have less bone density; does this sound familiar? It should do, it’s happening right now. Active 13, 14 and 15 year old kids are coming to me unable to squat because of weakness and poor posture, unable to do one correct push-up without collapsing, and none of them even attempt a bodyweight pull-up/chin-up.

Who’s to blame for this?

After speaking to my PE teacher client you couldn’t blame him. He wants to teach his pupils bodyweight exercises and gymnastics techniques, but is forbidden by his bosses and the local authority. Speaking of which, where have all the adventure playgrounds gone? We used to go to the park to do chin-ups, pull-ups, climb ropes and swing on the monkey bars. My 3 year old son doesn’t want to go to the local swings because it’s too unstimulating for him! He’s much rather come into the gym and jump over hurdles and swing on our ropes and power rings, try to lift weights like Daddy.

We have to return to basics. We need to set these children stronger and fitter, or else we will have a nation of weak, fat, unhealthy children and young adults who will pretty much bankrupt the health system.

It’s not that far-fetched is it?

Paul

Books I've Read

2009-01-17T05:13:00.000-08:00

I'm continually asked what books I'd recommend, so I've included on the blog a listing of all time greats & current reads.

All are worth a look.....

Paul

Will Smith on the Law of Attraction

2009-01-15T04:28:00.000-08:00

A friend of mine sent me this video and although it's been knocking around you tube a while I think it has real relevance. Check it out and see what you think...

Paul

Still on Track?

2009-01-14T08:47:00.000-08:00

So here we are.... January 14th, 14 days into the resolutions!!

How are we getting on?

Be honest.....

If you're like most people you're already off the wagon. I've seen it in the gym. People pour through the door at the start of the year with fantastic intentions only to hit the buffers days later.

Why is this?

Well, let me ask you a question. Did you right your goals down? Do you read & affirm them daily? Do you wake up in the morning with a plan of attack and then review how you got on that evening? Are you accountable to anyone other than yourself?

To be honest with you, I used to be the same. Then I was recommended a goal setting program that sounded to good to be true. 100 goals in 100 days. So I had a look at it, and, with curiosity peaked, bought it and cracked on with my 100 goals. Was it easy?

No!

Did I do 100 goals?

No! I did 87, which was probably 87 more than I would have done without it. My goals ranged from clearing out my wardrobe to moving into a bigger facility, both of which I achieved. The 13 I didn't do got put on to the next 100 days and I continue to work towards them.

So what was the program I used?

Dax Moy's Magic Hundred. Follow the link below and have a look for yourself.

Click Here!

Paul

Thoughts on turning 40

2009-01-08T01:46:00.000-08:00

Happy new year to you all!!

A new year in which I have hit a new milestone..... 40 years young!!

It's interesting what responses these milestone birthdays attract. Some I've heard include... "so how do you feel now you're 40?", or "you'll have to slow down in the gym cause you're 40 now!"

Give me a f***ing break!

What is our obsession with age, old age & eternal youth especially. Do you think we can't stay fit strong and healthy into our old age?

Jack LaLanne anyone? For those of you who don't know who Jack is check out a youtube video or two. This is a man who preached health and vitality and the benefits of exercise to a vast American television audience for close to 50 years. But not only did he talk about it, he was a living example, performing amazing feats well into his 80s.

We also have some great examples in the athletic world. A favourite of mine is Bernard Hopkins, the ex middleweight world champion. Here is a man who, using incredible mental focus and drive, fights on at 43 with incredible success.

Do you think these and countless others worried about turning 40, or any other age for that matter? Nor do I.

Stop using age as an excuse!!

Paul

5 Steps to a Successful New Year's Resolution

2008-12-27T08:14:00.000-08:00

So here we are.....

Just a few days away from 2009 and all those new year resolutions, but just how long are they going to last this year?

Are you like most people who, to be fair, really want to stick to that new diet, or break from alcohol, or no cigarette pledge, but after a week or so find themselves doing exactly what they said they wouldn't.

So why is that? Why are these resolutions so hard to keep up?

I think it's because people are way too vague when they start something new. It doesn't have to be a new year, I see it all the time with people who want to lose body fat or build muscle. With that in mind I usually get new clients to follow the following 5 steps. Does it work? Let's have a look at the 5 steps first.....

1) Know exactly what you want.
It really doesn't work if you are vague here. Most people really don't know how much weight they want to lose and in what amount of time. They'll say something like "I want to lose a few pounds before the summer..." This won't cut it people. Be definite here, "I want to lose 15 pounds of weight by the 31st of March 2009!!" Now we have a definite goal and target date. This person is much more likely to hit the goal than the first.

2) Know exactly why you want it.
You need to take ego out of the equation here and be very honest with yourself. People usually have different reasons why they want something so don't be led by the crowd. To be honest this can be very uncomfortable to do but is an essential step to follow.

3) Know the price.
We're not just talking about the financial cost here. Changing body composition will usually mean lifestyle alterations and dietary change. A big price to pay for some but would it be worth it to finally have the health and physique you crave? Thought so!!

4) Be willing to pay the price.
So you've decided what you want, why you want it, and what it will cost. Now are you willing to do it? A lot decide NO!! I was once told that champions do everyday what losers do occasionally. They are the one's who put on their trainers and head out into the dark and cold to do their interval sprints while everyone else has 30 minutes more in a warm soft bed!!!

5) Pay the price
If there is a financial cost, get the money out of your wallet / purse and pay it. If you have to avoid wheat and dairy for a few weeks then make sure you do. A bit of short term displeasure can mean the difference between success and failure.

Be that champion in 2009

Paul

Temptations of Christmas

2008-12-18T06:25:00.000-08:00

I recently saw a survey that came to the conclusion that over the Christmas break people put on an average of four pounds (approx 2 kgs) of weight.

I guess I can believe that!

So I surveyed some of my clients and came up with a wide ranging figure from losing 2 pounds ( I like that diet!!) to putting on 10!!!

So let's take the extreme figure.

Come Jan 5th (no one starts a diet on new years day!!) if they haven't already, the resolutions kick into full swing and people go at it with avengance! But if they have put on 10 pounds over the break it will take the whole of January (at least) to get back to the pre-xmas bodyweight. Now I don't know about you but most of the people I know have already come off the resolution wagon loooong before the end of the month.

I guess what I'm trying to say is over the Christmas break move your arse!!!

Go for a run, walk, lift some weights or, if you really want to hit the ground running, start the diet on Boxing Day. Give yourself the chance to make 2009 the year you really look after your health.

Paul

is strength a dying trait??

2008-12-09T10:11:00.000-08:00

As most of you know I have a passion for all things strength. I just feel it's our birthright to be strong and athletic, and that mother nature/God/whatever you believe in, created us to be that way.

All I see these days is people getting further and further away from being athletic, strong, healthy, vital, and even outdoors. How many people do you know who regularly train outdoors. One of my clients told me they don't do wet grass and mud!! Give me a break!

That's why everyone who comes before me has a big strength component in their programs. I want to see men, women and kids lift their bodyweight in basic exercises like pushups and chins and that's why we are getting fantastic results. Basic exercises with good technique, using as many muscles as possible = tremendous gains and results.... Simple

Stay Strong
Paul

The Big 40!!

2008-12-05T00:58:00.000-08:00

As some of you know (and most of you don't) my 40th birthday fast approaches.

Now, I'm told you're only 40 once so, as part of my week long celebrations, we have some great birthday offers for you. As my birthday is at the beginning of January it will be a fantastic opportunity to hit the new year running.

No excuses guys and girls.....

Details to follow

Paul

Relentless; Focused; Action

2008-11-28T09:43:00.000-08:00

I've just finished reading a book by marketing genius Mark Joyner 'The Irresistible Offer' and came across the following phrase... "relentless, focused, action".

In his excellent book, Mark believes these three words represent one of the most important keys to success. He says "you have to figure out what actions will lead you to your desired goal (focus), and you must take those actions at a constant neverending pace (relentless).

Now obviously Mark is talking of marketing, but think of it in terms of training.

How many people start an exercise program (especially in the new year), without a starting point (assesment), a desired goal or target date / event (focus), and then take constant, progressive & measureable action (relentlessly) to achieve it!!

In my experience we could ask the same of our athletes.

Relentless Focused Action

My new mantra for the new year

Stay strong
Paul

Over complicated!

2008-11-24T23:14:00.000-08:00

One of the big mistakes I see these days is the need to try to make everything so complex. Whatever happened to just getting under a heavy barbell and lifting it. How did the pioneering strength guys cope?

It seems to me that the more tools someone has at their disposal the more chance they have for not getting results. Go back to basics. Read about early training methods. Factor in a good whole diet, active recovery methods, a good strong posture, and kill it wherever you train.....

Paul

coming soon

2008-11-20T23:33:00.000-08:00

just an early heads up guys, coming soon to the Complete Studio...

The Old Skool Barbell Club!!!

Paul

My beliefs

2008-11-20T10:20:00.000-08:00

I have just read a fantastic post by my friend & colleague Dax Moy (you can read it at www.personaltrainersuccess.blogspot.com)about his beliefs.
As always Dax shoots straight from the heart and his honesty and transparency are welcome in an industry, that mostly, lacks them.
This has inspired me to share with you some of my beliefs.....

1) I am not a kettlebell guy, a functional training guy, a bodyweight training guy, etc, etc. These are just tools and in the course of my work I use them all. The most important thing is I'm a get results type of guy.

2) Walk the talk. It staggers me how many coaches and personal trainers can't do or don't follow what they preach. You have to be a walking living example of what you teach. If not how can you reprimand your client when they don't.

3) Give that little bit extra. It says an awful lot about a person when he or she continually does that little bit more than what they're paid for. Getting and keeping clients is all about building relationships and trust and if you keep surprising people with an article you downloaded for them, or a website link you discovered could help a problem they told you about, or just sending them a birthday card you'll build a long fruitful relationship.

4) Dream big!!! It's our dreams and passions that drive us on and have no doubt led to all the great discoveries so far. Look at Thomas Edison. I believe he tried at least 1000 times to get the light bulb to work. If he didn't have a dream, ignited by passion that he could do it, he would have probably given up after 10 or 20.
When you set your goals reach for the stars. I'd rather shoot for the sun and fail by hitting Mars, than aim for the moon and succeed.

I think that's that for now. Be the person you want to be right now. Find your purpose and follow it with passion.

Paul

Twitter

2008-11-17T05:24:00.000-08:00

You can now follow me more closly on http://twitter.com/paulwebb

I'll be giving you a more up close look at how I spend my time, what I eat, how I train, how I promote and run the business etc...

You may not care a jot, you may care a little, whatever.... just remember it's only a little bit of fun, I don't take myself too seriously so just grin and enjoy it!

Paul

Pregnancy at the Complete Studio

2008-11-12T13:00:00.000-08:00

Going on at the moment in the studio we have our pre natal yoga class. I've just had a quick peep as I have to be honest I've never seen one in action before.
The girls are well into it.... How fantastic!

In fact the feedback I've got from our pre and post natal classes has been fantastic. We have pre and post natal pilates, pre natal yoga and yoga for mums and toddlers and for kids, we have post natal exercise with your baby, the fantastic yummy mummy buggy boot camp, our baby club and of course movement to music. Everything for before during and after baby!!

Not only that we have tie-ins with some of the best independant therapists and midwives around offering a midwife service, baby massage and of course massage and pampering for a deserving mum. We can even offer an image coach to take mum out shopping and help her select a well deserving new wardrobe.

I'm also sure we can even figure something out for Dad......

Paul

Seminar's again...

2008-11-07T08:50:00.000-08:00

Just following on from our last post, we are running 2 more seminars this month.

Firstly we have a pelvic floor workshop for pre and post natal women with Liza. This will take place in the studio on Sat 15th Nov @ 3pm. It will last for about 45 mins and cost £8.00. We only have a couple of spaces left on this talk so please hurry and book if you want to attend.

Secondly on Sunday 30th November @ 11.30am we are hosting, in association with Black Box coaching, 'Practical Tools for Managing Stress' hosted by Danelle Hattingh. Danelle is an accredited coach and lecturer at Middlesex University. This presentation will last for an hour and also cost £8.00.

For booking and contact details please refer to our website at www.complete-coaching.co.uk

Look forward to seeing you there
Paul and Liza

Seminar

2008-11-02T11:39:00.000-08:00

I must give a big thank you to all those who gave up part of their sunday today to come & support our health & vitality presentation.

We had a blast and if the feedback we've received is anything to go by everyone enjoyed it.

Once again thank you and stay posted for more to come soon

Paul

Video tour

2008-10-29T07:59:00.000-07:00

As requested the following video is a live tour of the complete studio... check out the weather, how lucky was I. It was so nice that after shooting the vid I headed back outside on the green you see for a quick workout. Take a look!

Please feel free to post any comments

Paul

Pelvic floor info at NCT Event

2008-10-25T14:58:00.000-07:00

Our local NCT group had an event for mums to be today and I went along to talk about all the stuff we have going in the studio now - even I'm impressed! - for mums to be through to mums with toddlers.

I think most of the women thought I was mad as I asked all of them if they were doing their pelvic floor exercises. The majority weren't and those that were weren't sure if they were doing them correctly.

I'm still shocked by how little info there is and how wrong alot of it is on pelvic floor exercises. Am going to post a video about it and I'm also going to have a day for pregnant women in the studio.
Going to have all our teachers and therapists there to give info on being fit well and healthy during pregnancy and beyond.

Liza

Consistency

2008-10-08T11:46:00.000-07:00

Talking with my group of young athletes today (14 & 15 years old) I was asked what are the most important attributes for sporting success.

One of the most overlooked I guess is consistency. It's hard to make progress in any aspect of your life without it. Most people can be consistent in short bursts but not many sustain it for long periods. Why? Things get in the way and people stop training or dieting or ______________ fill in the blank!!

When I was at the home of Underground Training earlier this year,(www.undergroundstrengthcoach.com), I was blown away by the level of focus, determination and consistency shown by these college kids. Nothing got in the way. Coach Zach Even-Esh (www.zacheven-esh.com)cultivated the right atmosphere and the kids responded and how!!!

Paul

Beware the sneaky calories....

2008-10-01T04:10:00.000-07:00

I've lost track of the number of times people have stood before me during an initial assessment and said "I don't need nutrition advice, my diet is really healthy."

Oh really!!!

It got me thinking..... Are people lying to themselves, or do they really have no idea what is in the food they eat? Most people I speak to think that Special K is a healthy breakfast!

One of the best ways to make sure that the foods you eat really do provide you with health and vitality is to eat foods in there natural state. When foods are processed they take vitality away from the body, not add it. Whenever did you see a coco pop tree?

Just by eliminating processed and inflammatory foods and replacing them with whole natural choices can have remarkable effects on your health, energy and shape.

Go straight to it!!

Paul

The Mightiest Motivator

2008-09-18T12:49:00.000-07:00

I came across this article by Mandy Evans recently and thought I'd share it with you. Have a read and then pop over to Mandy's website www.mandyevans.com for more great articles. Enjoy....

The Mightiest Motivator
by Mandy Evans

Defying the laws of gravity, they rise up to reach beyond everything they have ever known. Over and over they fall. They rise up again. Eventually they conquer a brave new world.

They set no goals. They require no discipline, adhere to no schedule. Fear of failure, regret, guilt for not practicing enough-these strategies play no part in their game plan or ultimate success.

They are babies. Using the strongest motivation known to human kind, they master the art of walking. How? Why? With what motivation? he answer to all 3 questions is the same. Desire-because they want to.

You want a master class in motivation? Watch babies. Every day they achieve something that was impossible the day before.

Yet all day every day intelligent, well educated people use everything but their natural desire to lead them to what they want. They use misery motivators instead. They withhold happiness from themselves, promising they will never feel good until they get that car or that job, or that first million dollars. They use guilt, regret, shame, anger, punishment, worry, fear and self-loathing to bash, beat and prod themselves and other people through life. Why? In order to achieve goals they hope will make them happy.

Misery motivators achieve miserable results. If that's not self-defeating, please tell me what is?

Desire is an important element in my books "Emotional Options" and "Travelling Free: How to Recover From the Past by Changing Your Beliefs." Desire is a strong focus of the "BREAKOUT!" workshop. I even taught a five day seminar, "Desire Marks the Path" in Holland and in Fairfield, IA. The results people get when they turn their attention away from what they are upset about toward what they would like to welcome into their lives thrill me-and them.

Add some might and joy to your motivation. Visit www.mandyevans.com for courses, free belief quizzes and the free article "A Kinder from of Motivation" by Jeffrey Pease.

Here is an excerpt about motivation from "Emotional Options: A Handbook for Happiness." Use it to motivate yourself like a big baby.

We can divide the ways to motivate yourself and others into two basic categories:

Desire and Happiness Need and Un-happiness Motivation with desire and happiness moves things about so quickly that you may not notice it happening.

When we use desire for our motivation, the difference between wanting and attachment becomes clear. Wanting is moving toward and can include happiness. Attachment is often static and requires the feelings of need and sometimes fear, for our very survival. Attachment appears to connect us to the object of our need-as if our fear, our sorrow, our guilt, our experience of need, will bring it to us or keep it escaping. But this does not work very well.

To believe that you need something requires, by definition, that you also believe that you cannot be okay without that something. It may be an experience that you believe you need to have or a material object or goal to achieve.

In this need filled view of reality, if you do not get what you want or reach your goal, that very not getting threatens your well-being, your hopes for happiness, and your ability to be okay. When you use "Need and Un-happiness" in order to help yourself to get what you want, you live in that need and un-happiness. That experience is life extinguishing. The very thing you do to help yourself cripples you. It chokes your life force and creativity.

In contrast, the experience of "Happiness and Desire" is life enhancing. It allows happiness now. It fosters a sense of being okay and feeling good. It simply acknowledges that something more or something different would be welcome.

Years ago, I visited a garden with a statue of a particularly jolly Buddha. Inscribed beneath it were the words, "Misunderstood desire is the cause of all suffering." Misunderstood desire. At last it made sense!

We have all heard the familiar quote, "Desire is the cause of all suffering." I had often wondered how someone as wise as Buddha could have thought that. How could desire ever cause suffering? Attachment and "misunderstood desire" do that. Perhaps some Puritan ethics got mixed up with Buddha's wisdom.

Wanting something, coupled with the belief that you cannot have it, or that you are foolish to want it, can cause some powerful suffering. But not desire alone. Desire, imagination, creation, anticipation-that stuff is all fun.

Desire functions as an inner sense of direction. It may be all we will ever need to know to guide us through life-to learn all that we need to know, to show up where we need to be. At least I cannot think of a more reliable guide. What else is there-someone else's desire? Somebody else's idea about what you should do? Your desire, your awareness of what you welcome offers the best compass for finding your way through the mystery of life that I have found so far. This system of navigation pretty much eliminates regret and guilt. It also banishes the temptation to try to make anyone else suffer.

When you follow your conscious desire as an inner sense of direction, correcting your course as you go, all you have to do when you want a change is ask yourself, "What do I welcome now? Where shall I go from here?"

You can skip that part about feeling bad, worrying that you will never change, blaming someone else for your predicament. You can bypass the frantic search for a new game plan before you even know what game you want to play.

From "Emotional Options" by Mandy Evans Ó 2004 Morgan James Publishing

As my friend success coach, Michael Neill says in his happily helpful book, "You Can Have What You Want" **Happiness Leads to Success more often than success leads to happiness.**

Wishing you mighty motivation, love, happiness and many blessings.

Love,

Mandy

Copyright Mandy Evans 2007

Permission granted to reprint with author credit and website link, www.MandyEvans.com

Speaker, Seminar Leader

Help is available

2008-09-17T10:21:00.000-07:00

What with the focus everywhere on health issues and the absolute saturation of information available at the click of a button, you would think that the continuing rise in obesity would be obliterated!

Sadly however, no. But why is this?

A quick google search reveals thousands of health practitioners awaiting your call or email, so why the reluctance to go ahead?

Take my sister Jo for example. I'm so very proud of the way she fought back to health after a serious illness, yet it took me to arrange a visit to a nutritionist for her to finally see one. Yet thanks to Theresa at www.therightnutrition.co.uk, and Jo's discipline, the results after 3 weeks are amazing!!

So don't just sit on the sofa and wait for good health to come and knock on the door, get of your ass find a good practitioner and take giant strides towards good health. You'll be glad you did..... I know Jo is

Paul

We're baaaaack!!

2008-09-17T04:04:00.000-07:00

Welcome back Paul & Liza......

It's been a while I know but exciting times are afoot at the Complete Studio (honest!!). We have been busy setting up our Autumn schedule, re doing our website (almost there), preparing for our launch as the place to go for honest unbiased advice and help with all things pre and post natal and even fitting in a short break.

5 days spent in lovely St.Ives, Cornwall were just the ticket for recharging the depleted batteries and we were even blessed with good weather.

So we'll be posting regularly, probably upsetting a few, but hey, what the hell!

Paul

Failure

2008-08-06T08:37:00.000-07:00

http://www.youtube.com/watch?v=45mMioJ5szc

Nuff said.....

Responsibility

2008-06-18T07:11:00.000-07:00

Whilst at a b-b-q the other day, surrounded by friends I haven't seen for a while (some for almost 15 years), I was amazed at how out of shape most of them were. Now some of these friends were incredibly successful at their chosen careers, yet almost without exception, were lacking in a health and fitness context.

They were asking me, as a lot of my clients do, what is the first thing they could do to begin the process of getting their health back. I told them what I tell most people and what I'm going to tell you....

Take responsiblity!

No-one is responsible for the condition you find yourself in but yourself. Once you are able to admit responsibility you are well on the way to the health and physique you want.

Now, most people at this point tell me they can't be held responsible for everything that happens to them. "What about the guy that crashed into the rear of me at the lights?" was one client's response. Notice I said responsibility, NOT blame. There is a difference.

You are not to blame for the car rear-ending you but you choose to be in the car, at those lights, at that time etc, etc. If you never accept responsibility for being overweight it's highly unlikely that you will be successful in your fat loss efforts.

Remember, look at yourself honestly without ego. Take full responsibility for where you find yourself now. Forgive yourself, and put the necessary steps in place to improve, and you cannot fail.

Paul

coming soon

2008-06-14T08:31:00.000-07:00

we plan to visit here as often as we can and upcoming blogs will include my visit to the home of underground training, full body training vs body splits, the cardio debate and training whilst pregnant.
Also stay tuned for our latest training videos

Paul

At long last.....

2008-06-12T13:50:00.000-07:00

So here we are.....

After much deliberation and listening to well informed people who keep telling me not to try to wait until the perfect opportunity appears, we have our blog up and running!

I guess the lesson here is don't wait.

If you decide to try something new, revisit something old or just follow a new path, those who act quickly and decisively usually succeed.

So don't wait for Monday to start the new diet. Don't put off that phone call. Just settle on your chosen goal and start to implement it straight away.

Paul