HELP….Iv Lost My Mojo

Now this is difficult for me to admit but i feel like i need to come clean…

 

See im a personal trainer & the picture most people have of me (those that don’t know me too well) is that i am some kind of exercising machine that is programmed to go around eating raw broccoli all day but nothing could be further from the truth.

 

especially at the moment

 

be honest & when you think of me or any other personal trainers or fitness / fat loss experts you know you probably think its ok for them its easy,

 

…its not

 

you probably think I stay at home doing burpee’s & eating vegetables all day

 

…i dont

 

The thing is, as a personal trainer & someone who is supposed to set an example & be “perfect” all the time you sometimes feel like you need to put on a bit of a front & under pressure to be “perfect” especially when I’m out & I get the comments like “should you be eating that” & “i thought you were supposed to be a personal trainer”

 

its true though

 

sometimes i can’t be bothered to exercise & id rather sit down & put my feet up

 

sometimes i can’t be bothered to cook & id rather order something in

 

sometimes i just feel like pigging out

 

I know this will probably surprise you but I’m no different to most of you when it comes to being healthy, i know exactly what I’m doing & what i need to be doing & while most of the time I’m pretty good with things i can very easy get lost with everything & lose my way from time to time.

 

Like right now

 

Heres my excuse(s)

 

See firstly i was in a car crash on the motorway, i was very lucky & lived to tell the tale but i didn’t feel up to exercising the following week, then 2 weeks later i was rushed to hospital with an umbilical hernia problem & had my stomach cut open to repair it so was unable to exercise even if i wanted too

 

this was about 2-3 months ago now & I’m fine to exercise but iv put it off & put it off & built it up in my head so much that iv put myself off the idea.

 

plus I’m living a bit upside down at the moment while were decorating our new place so my head isn’t where it usually is

 

thankfully my girlfriends pretty handy in the kitchen & not letting things go completely to pot

 

Also during this time because i was unable to exercise iv also let my diet slide from what i usually do too & allowed some bad habits to creep in

 

I just wanted to get this off my chest & let you know that i know what its like sometimes to lose your mojo & to fall off the wagon so to speak

 

the trick is to not stay off the wagon for too long & realise when your heading in the wrong direction & do something about it.

 

Also i have my 10 “fat loss” commandments (habits) & so long as i don’t veer too far from them then I won’t pack on too many pounds but i do need to watch it, especially at the moment.

 

ill share them with you soon ūüôā

 

Anyway, theres nothing like booking a holiday to kick you into action so i have about 8 weeks to do something about it because you can’t beat the feeling of feeling fit, energised & confident in your own skin which i don’t at the moment.

 

I hope this resonates you anyway & id love to know what gets you kick started when you fall off the wagon

 

Simon “finding my mojo” Shakespeare

PS: If you feel like finding your mojo & want my help then go here==>simonshakespeare.com/apply

The Loom Band Craze & Your Belly

Hey

 

So surely by now you have heard of loom bands, its the craze that is sweeping the world & everyone is going completley mad for them.

If you have children or if your a school teacher you’re probably rolling your eyes at me right now & saying enough already so I’m sorry…

but I only heard about them a few weeks ago now when my step daughter came back from school with one that one of her friends had made her..

A few days after that I was visiting my sister & my niece had the full kit along with every colour band, the peg board & everything else you need & she showed me how you make them

I actually found it quite therapeutic so if you suffer with stress then maybe you should get looming (I think thats what the kids are calling it lol)

But its been since then iv noticed them everywhere i turn, every shop, on the tv, radio & even Kate Middleton has been spotted in one.

 

You’re probably thinking well what the hell has this got to do with my belly right?

Well loom bands are the current craze & everyone is going crazy for it right now, but in a few months something else will come & take its place & people will get bored with loom bands.

 

Weight loss is like this, go look back at your magazines at how many weight loss fads there have been over the years & how many different weight loss miracles there have been. People go crazy for one thing & when that doesn’t work for them they go crazy for something else.

 

– The cabbage soup diet

– Atkins

– The blood type diet

– Fasting & its many different forms

– Vibration plates

– Zumba

– Weight loss tea

– Raspberry ketones

– Acia Berry

– Special K (don’t get me started)

I could go on & on, yet despite all of these fads the world is getting fatter than ever

what I’m trying to say is that when it comes to fat loss forget whatever the latest craze or celebrity diet is. Forget whatever you read when it comes to how INSERT CELEBRITY NAME HERE lost all their weight

magazines & newspapers do that because they have to think up new & exciting ways to tell/sell you the same s***

really its true, exercising smart & developing healthy long term habits is really boring to a magazine & they don’t really care if you lose weight or not they just want you to buy their next issue.

 

So when it comes to losing weight don’t go for the latest fad, look at the long term & try to develop some better habits & that will stand you in good stead to getting your ideal body.

 

Hope this helps

PS: If you want help developing those healthy habits & someone to keep you accountable to get you where you want to be CLICK HERE

 

PPS: Have fun making those loom bands ūüôā

What Decorating Has Taught Me About Weight Loss

Hey

 

How’s it going, hope you’re well?

 

If you bare with me I’m going to explain what you can learn about healthy weight (fat) loss from my current decorating & DIY escapades…

 

So me & my girlfriend have just recently moved to a new place & decided that we wanted to decorate just so it was to our tastes & everything was how we wanted it

 

nothing too strange there, I’m sure you’ve done that too

 

My problem is that I tend not to do things by halves & we have gone full steam ahead & decided to do every single room.

 

At the moment it sort of feels like were putting in loads of effort, were living upside down, every things a mess our mattress is on the floor until our new bed arrives, theres nothing but fresh plaster on the walls & loads of boxes piled up in the living room…

you get the picture

to be honest its getting pretty stressful because although were getting things done it feels like were getting nowhere & progress is pretty slow simply because of how were having to live right now & the fact that I’m an OCD tidy freak but i won’t go into that right now

Also i forgot to mention I hate decorating, the endless preparation & coats of paint… blah,blah, blah its boring & i don’t like doing it, plus I’m not particularly blessed when it comes to DIY

 

so why do i do it?

 

because of the end result!

the total transformation

the satisfaction of knowing what i have achieved

the feeling ill get when i can relax in my own home looking exactly how i want it too

because of how proud ill be to show it all off when its done

 

This got me to thinking…

 

Weight loss can tend to feel like this for some people

You’re putting in loads of effort & often feel like you’re not getting anywhere, its stressful, can take you ages to get you to where you want to be

there will be struggles & frustrations

but if you just keep going & plugging away you will get the end result you’re after too

you’ll have a body your not ashamed of showing off & you’re proud of & the satisfaction from the effort you have put in & you can finally be happy in yourself

 

So whats the moral of this little story…

 

Well when you’re trying to lose weight no matter how difficult it gets always keep that end result in your mind, remember why you’re doing it & how you will feel when you have got you’re end result you want & the satisfaction you will get & how that will change your life

 

& that my friends is what decorating has taught me about weight loss

 

Stick with it…

but if you always struggle to stick with it then go here ==>TheFatSmasher.Com/Apply & ill work with you until you have achieved your end result

 

Simon “DIY Disaster” Shakespeare

Crash Diet Time Anyone?

I’m guessing if you’re reading this you’ve probably done your fair share of crash diets

 

Am I right?

 

Don’t get me wrong, I understand it, you have a holiday coming up or some other special event or occasion & you wanna look & feel your best instead of uncomfortable & embarrassed

 

The first thing that hits your brain is “its time to go on a diet, what’s gonna work quickest”?

 

I know I’m definitely right on that one!!

 

So you decide to drop your calories, you live off shakes & soups, pop weight loss pills or do whatever the latest celebrity fad/trend is in your most recent magazine issue

 

If you’re feeling really adventurous you may even decide to go for a few runs or join an aerobics class

 

I do get it, I know why you do it

 

however….

 

Here is the problem with this approach

 

– Lots of muscle & water weight loss

– Tiny bit of fat loss

– Damage to your metabolism

– Messed up hormones

– Your miserable & hungry all the time

– You have no energy

– You have no fun

 

& the worst part?

 

YOU PUT ALL THE WEIGHT BACK ON PLUS MORE

 

And so the yo-yo cycle begins again & next time it’s even harder to shift

 

But don’t worry

 

There is a way to lose fat (not weight) & change your body shape without starving yourself & counting points or calories

 

I do it by filling you with nutrients & balancing your hormones & giving you much more energy & sustained results so you don’t have to panic when it’s time to don a swim suit or get into your new favourite dress

 

So if you would like me to show you how you can do that & you would like to work with me until you have achieved your best ever body, however long it takes to get you there then I still have a spot left on my coaching program!!

 

its only for people who are desperate & determined to get into their best ever shape & that are willing to listen & make the changes needed so its not for everyone

 

it is an amazing offer tho because I’m going to make sure you get the results you want & work with you until you do so the pressures on me to deliver the results.

 

No other weight loss expert I know will do that

 

If you want more information then just click the link below to apply or message me for more details

www.simonshakespeare.com/apply

 

Speak soon

 

Simon “under pressure” Shakespeare

What Is The Key?

Heres a question i get a lot!!

What’s¬†the¬†key¬†to¬†losing¬†fat without being¬†miserable?

Is it counting calories, strictly regimenting your food, eating less and exercising more,

drinking lots and lots of water or popping the latest magic pills?

Maybe¬†it’s¬†spending¬†a¬†load¬†of¬†money ¬†on¬†some¬†program¬†seen¬†on¬†t.v.?
Or maybe it is simply BEING CONSISTENT!

The biggest problem that I see is that ¬†people make unrealistic & sometimes drastic¬†changes that they find it impossible to¬†maintain & then they end up reverting back¬†into their old ways & put even more weight¬†on when it doesn’t have to be that way.

Whatever you do, do it repeatedly day to day.

Small changes add up to big improvements over time. Stop trying to do it  overnight!!

Here’s a few simple things you can try:

  • Swap your gluten & carbohydrate filled¬†porridge or breakfast cereal for a protein¬†smoothie first thing & your day is off to a¬†flying start.
  • Keep a bottle of water with you & drink it¬†throughout the day.
  • Snack on protein based foods like boiled¬†eggs or home made meat balls.
  • Start planning¬†and¬†preparing,¬†eating¬†a¬†higher protein¬†&¬†veggie¬†diet,¬†enjoying¬†less¬†sweet¬†fruits while generally eating¬†fewer¬†starchy¬†foods throughout the week.
  • Come up with a handful of tasty recipes you¬†know you will enjoy & look forward too that¬†will keep you on track

Also¬†Don’t completely eliminate everything you ¬†love allow yourself a little treat. I¬†tend to save all mine up for saturdays ūüôā

As for exercise make the most of your time¬†& use resistance training with cardio¬†interval training. 10 mins per day will do¬†if you are rushed for time, so long as you’re¬†doing the right things.
MOST¬†IMPORTANTLY…

Be¬†persistent!!! When¬†you¬†mess up &¬†fall¬†off¬†the ¬†“wagon” which you will at some point, ¬†JUST¬†GET¬†BACK¬†ON RIGHT¬†NOW!

1 bad meal never made anyone fat & The wagon is not going to drive off without you. Just decide to stop giving up & realise its  part of the journey & a part of life to eat crappy foods sometimes.

If you think I eat perfectly all the time then you are very much mistaken.

Just this week I went out for a cheese & bacon burger with a side of fries & a chocolate fudge brownie sundae for dessert

Did i get fat?…. Ofcourse not but if i¬†continued that pattern for the entire week then¬†sure i would put on a few lbs.

The difference is I have enough good habits to  outweigh the odd burger & fries.
I know it sounds a bit cliche but just focus on one day at a time with these new habits & before you know it they will become new ways of thinking & living & your results will stick around this time.

It seriously doesn’t have to be hard & in my¬†experience its just a change of mind & stepping¬†away from the dieters mindset & making it a lifestyle.

Give it a try & if you want to learn anymore good habits then check this out

Any questions then let me know

Speak Soon

My Number 1 Exercise Tip For Faster Fat Loss

working outSo as you can probably imagine i am asked on a¬†regular basis for fitness tips & people always want to know what they should be doing or what they are doing wrong so if you are one of those then you’re going to love me or maybe even hate me a little bit for this tip.

Either way it makes all of the difference when it comes to getting results & is super simple, but from experience some of you probably¬†won’t want to hear it. See the sad truth about the vast majority of gym goers is that they fail to achieve the level of results they want even after years of faithfully going through their routine.

I have been a member of the same gym now for some years & have seen the same people week in week out. They turn up, do their thing & they still¬†haven’t made any real improvements in their body shape at all.

Now if you are going to invest all of that time & money into a gym membership then you want to get something back from it right? You deserve to see results if you put in that much time!!Maybe you can relate. Do you always struggle to notice any¬†difference?It doesn’t have to be this way.

The simple concept below has the power to dramatically accelerate your fitness results…but only if you use it.

The fitness results you achieve are equal to the intensity of your workout.

In other words, you get what you give when it comes to exercise and results.

That doesn’t mean you need to do more & spend longer in the gym. In fact the exact¬†opposite. If your intensity is right you can get much better results in half the time. Quality beats quantity all day long!!

If you simply go through the motions, while staying in your comfort zone, then your results will always be a hope for tomorrow and not today’s reality.So what exactly do I mean when I say¬†intensity?

Intensity is a measure of how much energy you’re expending while exercising. The harder you push yourself, the higher your intensity. When you’re simply going through the motions of a routine, without digging down and giving it your all, the workout lacks intensity and your results will disappoint.

During your workout pay attention to how you feel. Be totally honest with yourself & ask could I be working harder? If the honest answer is yes, then step it up a notch. It’s worth it…

In addition to seeing awesome results quickly, there are two more benefits to bringing up your exercise intensity:

The first benefit¬†is that when you bring the intensity you’re able to shorten exercise time, which i mentioned earlier. This means less time spent sweating away in the gym and more time doing the things you really love. All while getting even better results than with longer, low intensity workouts.

The second benefit¬†is the after burn that you’ll experience after an intense workout. Simply put, this means that your body will continue to burn extra calories for many many hours after you have finished exercising. Thats¬†aha makes the¬†difference¬†in terms of your results! Just imagine how quickly your body could transform when you begin to harness the power of exercise intensity.

If you want a practical example then instead of doing the usual 20 mins treadmill, 20 mins bike, 20 mins cross trainer which I see so often pick one of those & just do 10-20 minutes where you perform intervals. You will get far superior results in that short time if you give it a bit of effort.

You can do these intervals in a number of ways. I tend to do 30 seconds of sprint / maximum effort as fast as i can move followed by 30 seconds of rest or very slow movement if i am doing any cardio but you can change those about to suit you & what you prefer to do. So long as you have those short maximal bursts!!
Even better than this is if you combine resistance exercise into an interval type workout such as in a circuit style. Pick 5-6 exercises do each exercise for 30 seconds followed by 30 seconds rest & do as many rounds as you can. 4 circuits would only take you 24 minutes at most & that would be one hell of a great workout. Just make sure you never scarifies good form & you will start to see those results.
If you want more help with those results then check this out 

The Story Of The Dieter & The Fat Loss Lifestyler

donutsOnce upon a morning, two employees walk into the office & notice that someone has bought in a lovely¬†selection of cakes & donuts,¬†You know the ones I’m¬†talking about. The ones with the sticky sweet glaze¬†dribbles down your fingers and you end up licking it off¬†because you don’t want to leave any behind.¬†They taste too good right?

Both of them eat the donuts.
The dieter then thinks, “Oh man, what just ¬†happened¬†? I can’t believe that I just did that again.¬†I’m so weak. I have to eat less calories at lunch now.¬†I hate myself!!

 

cardio-queen2So the dieter skips the majority of their lunch & decides to do extra cardio at the gym to make up for all the calories they  just ate. This makes them miserable & they hate themselves even more!!

The fat loss¬†life styler¬†walks out and thinks, “Oh man, what ¬†just happened? I was hungry. I had a deadline to meet¬†right¬†away when I got into work. It sidetracked me and I¬†forgot to¬†take out my protein smoothie out of my cooler and¬†put it on my¬†desk to remind me to drink it.

So she grabs her protein smoothie to help balance her¬†blood¬†sugars & lessen the spike of insulin (fat storage)¬†hormone¬†doesn’t¬†do a thing different in how she eats¬†for the rest of the¬†day.¬†Her workout stays the same.

Next time the fat loss life styler makes sure that  she has her protein smoothie on her desk so that she is less tempted by the cakes & donuts.

 

Can you see the difference?

  • Diet Protocol vs. Fat Loss Process
  • Self-hate vs. Self-love
  • Deprivation vs. Introspection
  • Self-punishment vs. Learning

 

Which one are you at the moment?

Which one do you want to be?

One is prepared & one is winging it taking each day¬†as it¬†comes &¬†doesn’t have any fat loss habits or proper

direction. One can get away with having a bad food day the other goes into a downward spiral

The moral of the story is that losing weight or body fat requires long term thinking not quick fix thinking. Understanding & coming to terms with this is life changing

If you need any help with putting these habits in place then click here & tell me a bit more about where you are at & ill  get back to you or just hit reply to this message

 

Take A Look Inside My Shopping Bags

Birmingham personal trainer food shopLots of people are always asking me what they should eat and what to buy when they do their food shop¬†so¬†I¬†thought rather than just put up a boring old list of foods I like ill do a quick little video &¬† show you exactly¬†what’s¬†inside my shopping bags so here it is.

……..Enjoy!!!

PS: Before you watch it I should appologise for the poor camera work as I just did it spare of the moment on my phone, but most of all I’m sorry for the extreme close up of my ugly mug!!!¬†Other than that I hope you enjoy the video and find it useful.

Feel free to leave your comments & ask me any questions you have & ill do my best to answer them for you


The Fat Smasher Food Shop

 

The Best Way To Lose Belly Fat

best way to lose belly fat

You’re tired of your jelly belly &¬†You dream of what it would be like to have a flat, firm stomach.¬†You want your love handles gone & are desperate to learn the best way to lose belly fat. Sound like you?

On top of being less than attractive, excess belly fat increases your risk of diabetes and heart disease. While your midsection is one of the most difficult areas of the body to trim and tone, it can be done!¬†But it’s going to take some work.

REMEMBER: The best way to lose belly fat is in the kitchen & through your diet. The gym helps sculpt & shape your body/abs & accelerate your fat loss but you can do a thousand crunches each day & it wont make any differance if your abs are covered in a layer of fat.¬†So If your abs are completely hidden under an oversized belly, it takes more than just crunches to reveal toned muscle underneath. For the best way to lose belly fat, you’ll need to cut certain things from your diet & increase the intensity and consistency of your workouts. But don’t rely on workouts alone to lose your belly.

 Best Way To Lose Belly Fat Part 1: Your Diet

As for your diet you neet to watch your carbohydrate intake & avoid taking in too many starchy carbohydrates in the forms of bread & potatoes, pasta etc aswell as the obvious sugars from sweets, chocolates & other processed junk. It is these types of foods that spike blood sugar which is a real problem especially if you want to lose belly fat. Wheat & gluten can also be a big problem for belly fat so try cutting these or severely limiting them.

Ideally you should keep your carb intake between 50-100g per day for atleast 5-6 days per week if you are looking for the best way to lose belly fat. Just check the labels on your food to see just how many carbs are in those mentioned foods and you will be surprised how easy it is to go over this threshold.

 

Best Way To Lose Belly Fat Part 2: Your Workouts

Get 30 to 50 minutes of challenging exercise a minimum of three days each week. Use a mixture of High Intensity Intervals & resistance exercise such as squats, press ups, lunges etc. Basically you need to minimise your steady state cardio, (think treadmill, cross trainer, bike etc) & focus on short bursts of maximal work that includes full body exercises. Circuit style training is a great way to achieve this.

In addition to your regular workouts, include a short ab workout every other day or add one to the end of your workout as a metabolic finisher. I like to mix my ab routine into a HIIT session so you can also burn the maximum amount of fat aswell as tighten up your abs all at the same time. Plus this can be done in just a very short few minutes.

What I do is alternate between an ab exercise and a cardio type exercise

For Example:

I would do each exercise for 30s and then rest for 15s before moving on to the next exercise in a circuit like format. You could add the following routine to your morning ritual or on the days between your main workouts or at the end of your main workouts as a finisher.

If you were to repeat the following circuit twice through then that would only take 8 minutes for a metabolism boosting ab tightening workout.

1. Ab Cycle

2. Burpee’s

3. Crunches

4. Mountain Climbers

 

5. Russian twist

 

6. Switch Kicks

 

Remember that your diet plays a huge part in getting flat, sculpted abs. Cut out all the junk from your diet by eating wholesome, real foods and drink plenty of water.

My Top 4 Tips To Lose Belly Fat:

  1. Focus on your diet by eliminating starchy carbohydrates & sugars such as bread, potatoes, pasta, breakfast cereals, sweets, biscuits etc. Also try cutting wheat & gluten from your diet.
  2. Use HIIT in combination with resistance training to ensure you burn the maximum amount of body fat
  3. Stay hydrated drinking water throughout the day instead of calorie & caffeine filled drinks
  4. Ad a short ab session to your weekly routine such as the one done for you to tighten & shape your belly so that your abs will show once your body fat is low enough.