I Was Not Prepared To Waste Any Time
Without associating time to your goals, you are not going to get them done. It’s easy to declare and talk about goals and make wishes that you’ll get them accomplished. But, too many other activities will get in the way or excuses. You need to create some accountability, and one great way to do that is to assign time to your tasks, give them a time and date to be completed.
Make realistic time frames. Sometimes, even when you choose a time frame that is realistic, you don’t account for other tasks that may interrupt your schedule. There will always be something that creeps up and can serve to derail your goals, so factor this in.
There’s also the situation where others control setting time frames for you. If you work for someone else, he or she will expect you to complete certain tasks. You will have to negotiate the amount of time needed to complete those tasks. It’s usually not to your benefit, which means putting in extra hours and working weekends. It may not be fair, but it is something that happens to many people.
Others may have a say in how your time is managed. Your kids have places they need to go, and you’ll need to get them there. You may need to spend time on those activities, but driving will take time out of your day, all should be factored in.
The point is to make sure to account for the unexpected time that will take you away from your allocated tasks.
Some like to call this a fudge factor. If you haven’t been doing so, keep track of your time so you can refer to it at a later date. You want to record the interruptions as well as the usual tasks. You can then get an average of the interruptions and account for them with your future time allocations.
If you don’t keep track of this information, it’s going to be difficult to advance your goals. You will keep putting off what you want to accomplish and using the interruptions as the reasons why you can’t get stuff done. When you create a list of goals, associate time to them, and account for interruptions, you can have it all.
Sometimes, you’ll get off track and stop recording your time. Try to get back on track as quickly as possible and don’t beat yourself up that it happened. It’s never too late to start up again, and when you get your goals accomplished, it will give you a sense of purpose which will make it all worthwhile.
Don't waste time just drifting talking about goals but never accomplishing any of them.
The benefits of exercise for physical and mental health
The benefits of exercise for physical and mental health
When people start thinking about physical exercise and losing weight, we should never lose sight of the fact we should also make sure what ever we are going to do also improves our mental health
Our mental health and physical health are both joined together, they go together, in my 21 years working with people inside my own fitness business I have yet to see anybody that vastly improved their physical health that didn’t also improve their mental health.
Nothing is more important than how we feel, physically and mentally, we should all want to be healthy and feel happy.
We had a mental health crisis long before this pandemic hit, it’s even greater now, people are struggling with their mental health like never before and exercise has a vital role to play in helping people
The benefits of exercise on our mental health are well documented, but in my opinion not spoken about enough inside the fitness industry, an industry obsessed with pushing workouts and diets
Some of the benefits include
• Improved sleep and quality of sleep
* Increased confidence
• Increased self esteem
• Helps with anxiety and depression
• Great for stress relief
• Improvement in mood
• Increased energy
• Reduced tiredness that can increase mental alertness
• Weight loss
• Improved health
And the best part is, you don’t even have to join or attend a gym to get these benefits, yes, I own a gym and I’m telling you that you don’t need to use a gym to make these improvements in your life
One of the best (I do it myself daily) exercises to help with your overall health is walking, specifically walking outside with nature, something pretty much we all can do, and it’s completely free
There are study’s showing this, so its not just taking my word for it, scientists have looked at and studied this, the benefits are clear
So before you start any health and fitness regime, remember that it doesn’t have to be complicated, the humble walk outdoors would be a great place to start for most.
Ian - Founder / Coach
Losing 10% - 15% of my bodyweight would have left me living with massive health risks
At my heaviest I was around 330lbs, well I stopped getting weighed once I had hit 330, it could have been more, and I'm only 5ft 10, not exactly tall am I, but once I was in the dark pit of hitting rock bottom getting weighed wasn't my biggest concern
When I started my weight loss journey I knew two things
1. I was not prepared to stay this weight, this unhealthy and this unhappy
2. If I didn't do anything I was going to die young
When I told people what my goals were, to lose at least 100 lbs and look and feel amazing I was told it cant be done, you cant do that, this coming from people that had never achieved a fcking thing, obvious alarm bells ringing not to listen to these people
I told them I wanted to look like a bodybuilder, no that will never happen they said, you gonna have loads of loose skin, they got that wrong too, although i did admit to myself this could be a real issue, but I put my trust in the way I was approaching this weight loss and life transformation journey and we would figure it out when and if we got there - yes we did
Now those that know my story know the outcome, this blog post isn't about my story, it's about other people telling you what your goals should be and one thing I recently keep seeing is "weight loss" guru / doctors / trainers repeating this notion that aiming to lose 10%- 15% of bodyweight and keep that weight off would be the best approach for those looking to lose weight - that's others telling you what your goals should be
So let's go with that 10 - 15%, that means that i would be living with been anywhere between 280 lbs and 300 lbs still
Now like I said earlier I am not exactly tall and this would mean at those bodyweight's my health risks would still have been massive
At risk of heart attacks, strokes, type 2 diabetes, cancers, heart disease
I've seen this claim that losing just 10% - 15% of bodyweight would give health benefits and a better quality of life
Now if you are massively overweight like I was this isn't making any difference, the impact on my life would have been insignificant, but I guess it's easy to give advice when you haven't been overweight or lived with those health risks
I was never going to set out to just lose "a little weight" and still live with massive health risks, I was all in
I think a lot of this comes from the claim that 95% of people that lose weight regain it all back within 3 years (Fat Loss Forever - Dr Layne Norton) and this has been spun to claim that 95% of people that diet fail, these are not the same thing, realistically, we all follow some type of diet
People are very successful with losing weight, dieting, they just not successful with keeping that weight off, something I have done for over 20 years, but then my approach isn't doing what others have done or are telling you to do
Trying to make out that weight loss success rates are high isn't been honest, but then we are on about the fitness industry, very few are honest
Ian - Formerly Obese
What do you expect from a Bootcamp?
What do you expect from a Bootcamp?
Is it just an exercise class?
Is it to be forced on a boring bland diet?
Is it been told by a young kid what you are allowed to do and not allowed to do outside of the gym?
If it's any of the above then my Bootcamp is NOT for you
We dont just exercise for the sake of exercising
Exercise is NOT for weight loss either
read that again 👆
Inside my Bootcamp we dont exercise - we workout
We workout to be strong
We workout to be fitter
We workout to look better
We workout to function better
We workout to be healthier
NOT to lose weight because exercise is NOT for weight loss
Anybody tries telling you different they straight up lying to you
Weight loss happens through nutrition
Something we also coach inside of our Bootcamp
We do NOT let you believe because you have exercised you will magically lose weight
This is why we are the exact opposite of an "exercise class"
This is a coaching program
We coach you to have
✅To be stronger
✅To be fitter
✅To lose weight if that is your goal
✅To have a better quality of life
✅To change your mindset
✅To build new habits
If your looking to join a Bootcamp and dont just want another "exercise" class then lt's have a chat
Ian - Bootcamp King
We use our teeth every day to eat, but it’s all too easy to take them for granted.
The truth is, dental health is just as important as your other physical health. By neglecting it, you’re inviting a myriad of potential issues. What’s more, by improving your dental health, you can boost your confidence and feel better about your smile.
But how exactly can you improve your dental health to boost your self-confidence?
Here are just a few ways you can improve your dental health.
Brush for two minutes, twice a dayBrushing your teeth is all well and good but did you know there’s an ideal time you ought to be spending on the task? Two minutes spent brushing your teeth twice a day is proven to reduce the risk of tooth decay and gum disease.
Not a particularly consistent person? Buy yourself a mechanical toothbrush with a timer setting and let it do the counting for you.
Remember to floss
Brushing is only step one in the routine of a healthy mouth. You should also be flossing every day.
Flossing dislodges particles of food trapped between your teeth and ensures your gums are kept healthy. Gums bleeding when you brush your teeth? This is likely an indication you ought to be flossing more consistently.
You’ve brushed, you’ve flossed, now what? The answer is simple: mouthwash.
The right mouthwash can protect against a myriad of issues such as gum disease and bacteria buildup. It’s also a great way to freshen your breath.
Visit your dentist regularlyPrevention is better than a cure, so it’s essential that you regularly see your dentist. Regular checkups can ensure small issues don’t become major problems. Regular dentist visits also include regular professional cleaning – essential to the health of your teeth and gums.
You should see your dentist no fewer than once every six months. This schedule will ensure your dental health is well taken care of.
Don’t drink soft drinks
Soft drinks are one of the biggest culprits for degrading the enamel of your teeth. Unfortunately, they’re also one of the most common drinks available for purchase.
As tempting as that sugar hit is, though, your teeth will thank you for cutting out soft drinks.
Don’t grind your teeth
Grinding your teeth is a bad habit that ought to be broken where possible. If you find yourself grinding, unlock your jaw and relax your mouth.
Do you grind in your sleep? It may be time to visit your dentist and have yourself fitted with a mouth guard for use when you’re sleeping. This will help protect your teeth and improve your dental health.
If you’re constantly stressed, muscle tension can cause you to clench your jaw which could lead to TMJ issues. Also, grinding your teeth could cause significant wear and tear on your teeth and could even loosen them. Improve your oral health by finding ways to reduce stress in your everyday life. Start a fitness routine, use your vacation days, and keep a clutter-free and organized home.
A healthy mouth is a happy mouth. With these tips and tricks, you’ll be able to improve your dental health and boost your self-confidence.
Guest Blog by Marjorie McMillian
PS. You shouldn't neglect your dental health like you shouldn't neglect your physical health, for all Personal Training / Bootcamp 7 Weight Loss - hit a contact form at www.ianglassfitness.com
Be as obsessed with how you feed your mind as you are your body
For those that don't know who this is, this is Admiral McRaven
If you haven't seen his speech that went viral then i suggest you watch it
I watch it regular, especially when i'm feeling a little overwhelmed with life, always gives me perspective again, it's a great guide to get my shit back together
In fact it's just a great guide to life
Nearly all that set out on a weight loss journey have greater problems to address than just how and what they eat
I've seen this first hand over the last 20 years of helping people transform ot just their health but their lives, we certainly didn't do it with a fcking diet or magic workout
Yet this fitness industry sells the BS constantly
And it's only able to do so because people keep letting them, always looking for a quick fix to transforming their lives which they have spent many years getting to the point they are at yet expect some magic transformation to happen in weeks or months
Well it's just not gonna happen no matter how much you want it to
I'll give you the bullet points from his speech and link the video - watch it
Sit back and enjoy the speech
Thanks Admiral McRaven
Keep Gyms Open
How Will Gyms Potentially Shutting Down Affect Mental Health? - Guest Blog By Mark Whitfield.
The COVID-19 Situation in the UK Currently
When the first national lockdown ended, people all over the UK let out a sigh of relief, finally getting back to ‘normal’ after over 12 weeks of being stuck in the house! On the 25th of July, Boris Johnson announced that gyms (and other venues) were allowed to reopen and get business started again.
Gyms had to make a lot of changes to adapt to this new world with COVID-19 and to reopen safely, avoiding spreading the virus further. However, now there are lots of local lockdowns, especially in the North - A second national lockdown is back on the table, even if it’s just for 2 weeks as a circuit breaker.
From the 12th of October, the government introduced a new lockdown tier system; consisting of a medium, high and very high tier (1st, 2nd & 3rd). Gyms can stay open if they’re located in areas with tier 1 and 2 restrictions; if their premises are COVID-secure and social distancing & extra cleaning can be done.
Although, if your gyms fall into the third tier of restrictions it will be forced to close until case numbers drop in the area, as well as many other businesses - Non-compliance can lead to large fines and even prosecutions in serious cases. This will not just affect the economy, but also the mental health of those living under tighter lockdowns.
A survey conducted by UCL looking into the effects of the first lockdown on people's mental health. During the 10th week, participants overall had a much worse mental wellbeing, with many people reporting symptoms of anxiety, depression and serious stress - with many thinking of self-harm or suicide.
The government has an extremely hard job to do; trying to balance COVID cases, physical & mental wellbeing and the economy. All 3 could have a major impact on people's lives!
Do Gyms Have a Positive Effect on Mental Health?
Many people depend on going to the gym for their health & fitness, but also as a social outlet. Gym culture revolves around healthy ideals and a community of support, having positive effects on most people who visit. Both gym members and staff help to create a safe space for people to exercise and to encourage a healthy lifestyle (both physically and mentally)!
Initially, joining a new gym and starting to get back into exercise can seem scary but it’s an environment made for supporting those who want to get fit. When exercising, the brain signals to your body to start producing chemicals called endorphins!
These chemicals are proven to reduce the effects of pain & stress, regulate appetite and can make people feel euphoric - This is why some people get ‘addicted’ to exercise.
A review of research looking at exercises' effect on mental health found that symptoms of stress, anxiety and depression were greatly reduced when participants exercised for 30 minutes, 3 days a week! It is thought this is the effect of endorphins - Many doctors advise those suffering from poor mental health to start exercising to boost their mood.
Without gyms, many people would struggle to motivate themselves to get out and exercise. Gyms don’t just promote a healthy body, but also a healthy mind - Lots of people join the gym to grow and develop as an individual, not just to get a fit body!
The gym can also help people socialise and gain a support system, which they may not previously had access to. People who go to the gym often have similar ideals or goals, which can create real friendships! UK research found that gyms can make a supportive community for gym-goers mental health, often providing a much-needed support bubble for people with more isolated lives.
How Will Gyms Closing Affect Mental Health?
Overall, we know that gyms & exercise can provide many different positive effects on people's mental health. With many gyms facing closure, people are worried that all these positive effects will disappear and once again mental health in the UK will decline. If an area falls into the third tier of lockdown restrictions, mental health issues will surely rise once again.
Gyms can often help those who suffer from sleep issues, improve confidence, self-esteem, energy and social withdrawal - Losing access to them could cause chaos for many UK residents. Affording expensive gym equipment is not an option for many people and with the winter months approaching, exercising outside may no longer be viable.
Socially, gyms are also very important - research has shown that those without social support suffer when exposed to negative life events, having a knock-on effect on their mental health. Gyms offer many people with social support, which is especially important for those who live a more isolated life, potentially being the only form of support available to them!
In these stressful and uncertain times, gyms offer a great distraction and release, closing them again could have dire consequences - causing many people more stress. We are still suffering from the effects of the first lockdown, many feel a second would be devastating for mental health.
So, What are Gyms Doing to Stay COVID-Secure?
The role of gyms in society is extremely important, now more than ever, all across the world people want to stay fit and healthy - Not just for their physical health, but for mental health too! Since the start of the pandemic, gyms have put in a lot of hard work to reopen and stay safe.
The government has provided guidance on how to work safety during the pandemic, with some specific advice for gyms. From the 28th of September, it became a legal requirement for COVID-secure measures to be in place at gyms and other leisure venues. Gyms that don’t comply could be given large fines or even face closure.
There are 7 steps gyms have taken to reduce the transmission of the virus, which are:
The response from gyms during this pandemic has been amazing, with many speaking to health and safety consultants to implement new measures, going above and beyond what the government advised. Hundreds of gyms across the UK have started offering online workout classes and PT sessions (via zoom, skype, etc), this is an amazing method to reduce social contact and it keeps the support and social aspect of going to the gym.
By Milo "Doc Watson
‘Move more eat less’, or as I like to call it ‘The Big Mac’ of weight loss. This is the end-all and be-all of where you, yourself, can be the architect of your own body. Yes! Even you, sitting there reading this right now while eating a Big Mac. You are in charge, no one else. You’re now probably thinking ‘what the f**k is this guy talking about?!’. Well allow me to tell you.
Calories in, calories out; also known as the First Law of Thermodynamics; which is where energy can be transformed from one form to another but cannot be created or destroyed – AKA Food to fat or food to muscle. Now before you go throw that Big Mac in the bin, remember what I just said. It cannot be created or destroyed.
Now the outcome of that food is determined by all the factors you throw at it. Your body requires so much energy a day to just breathe. Now imagine how much energy your whole body needs to move around all day, running after the kids, walking the dog etc., and all this while breathing! I’m getting tired myself just thinking about it.
Now back to the Big Mac. If you ate that succulent double layer of pickle and beef yet still didn’t provide enough energy, or calories as we like to call it, to sustain your body and your daily habits of running around, what would happen? Well you’ve just fallen for the laws of thermodynamics. Your body needs to sustain itself to survive and you haven’t given enough energy to be transformed to another form. So this is where your body has a plan. Yes while you’re thinking away about what to do tonight in your free time your body is working hard. Your body knows exactly where to get that energy back. That’s right, fat!
Your body is pretty smart. It’s a powerful tool that we take for granted and guess who’s driving the ship. That’s right – you! You have to power to make a change, you just gotta wake up that scientist inside and get the power of thermodynamics on your side. Remember, there is no complicated rules to this. The universe has done all the work, you just have to take advantage of the tools the universe has given you. You want to lose weight? Eat less! Want to gain weight? Eat more!
There are no complicated rules to this. Don’t restrict yourself and enjoy your life, because that’s what’s most important. So enjoy your Big Mac and take pride that you, yourself, are a scientist and you have the power to manipulate and change your body to whatever shape you want.
Milo "Doc" Watson
Learn how to lose weight and keep it off long term
time forthe janaury debrief - what went wrong
January has been and gone, the new year’s resolutions firmly in the past for just about all, so it’s time for the
What went wrong?
Was your goal to lose weight?
Why haven’t you lost weight?
Was what you did not sustainable?
Did you make the same mistakes as every other new year new me?
What can you learn from it?
See for most back in this position it’s just a case of repeating old habits, the same old habits that’s always failed you
Without knowing how weight loss really works
Remove everything you enjoy
You find out really quickly you can’t live like this
Then it happens - you have quit again, you just can’t go on like this
So my question is - why didn’t you get help?
but Ian it costs money - yes but you waste money, on things you don’t need to impress people you don’t like, that’s not to mention whatever you have just wasted trying to lose weight, and the time you have just wasted that you are not getting back
I’ve just had our end of month debrief with my clients, that includes everybody, our workout builder program, Hartlepool's no1 Bootcamp and my unrivaled Unlimited Personal Training Program, the only program of it's kind in Hartlepool, and nobody diets
All have made progress
With their weight loss, inch loss, fitness, strength, happiness, clarity and mindset around weight loss
Their investment is working for them
It’s not a cost
Can you imagine how many thousands I’ve spent investing in my career to be able to help people over the last 18 years
Helping people transform and change their lives
Do you honestly think that having such help should be free? Or really cheap? Even though I consider my investments cheap, people in cities pay a lot lot more
You’re going to learn and be educated from all the investments I’ve made to get you the results you say you want
Plus I put a ton of FREE content out every day on social media that you can use and implement
But I do want to help you, everybody I work with gets a FREE consultation - crazy to give my time away so I do limit them
So before you start anymore diets - book a consultation with me - be quick spaces are limited
I wanna start by wishing you a Happy Healthy New Year
and I also want to say that what ever goals you set this year, please do believe in them, easier said than done I know, but today is a very special day for me and I will tell ya why
my fitness business celebrates its 18th birthday today
18 year ago nobody believed in me, other than myself and my parents when I bought my gym and no my parents were not rich, I was born in a very poor neighbourhood so no trust fund to help me
a gym that was close to shutting down
I had zero money
but I knew I would find away because it was what I wanted more than anything
I knew nothing about business after been expelled from school
never sat any exams
never been to college
been obese at well over 300lbs
relationship braking down
lost my home
lost my car
hit rock bottom
but my gym was the focus that was going to transform my life and create my new life
everybody told me I couldn't do it, it won't work, it won't last
guess I proved a few people wrong
18 years later I've helped hundreds transform their lives, believed in them when they didn't believe in themselves
I know what its like, I've been there and got that t-shirt
if you don't think you can succeed in your health and fitness goals alone, drop me a message, we can do it together
Wishing you all - Health & Happiness
Ian - Owner / Founder - Ian Glass Fitness - Founded January 1st 2001
ian Glass fitness
Blog of Ian Glass Fitness, transforming people through health & fitness, physically & mentally.