Moving on up

Today is Tuesday, day two of my 4HB experiment and I hope that the good feelings continue.

This morning I was a little out of sync on breakfast. I woke at 545am and cycled to train my client down the road at Chalk Farm. There wasn't time for a protein shake and I wasn't hungry at all despite not really having a dinner the night before. Thank goodness for almond butter!

In fact I completely forgot that I missed breakfast when I got home from training. I went to have a little ziz and woke up 2 hours later! So breakfast was well off schedule. However I filled up nicely with 2 fried eggs, beans, spring greens, cauliflower and peppers. The only slip was to have tea with milk. But dammit I'm English, it's hard not to!

Back on track with a full belly, this sloth went to a meeting. The other party didn't show, but I managed to have just a black coffee, no froth here!

On returning home I got caught up with work and subsequently didn't eat until 1500. I hadn't felt hungry in the time after breakfast though...result! I had a cajun chicken breast with cauliflower, peppers, spring greens and beans.

Slightly back on track I went to the bakery to do some work. It's a bakery/coffee shop, ultimately the biggest test of will power for a sloth like me on a diet like this. I did have a tea with milk, but spilt most of the milk on the floor so it was pretty dark. Good for the diet. I had a good productive hour before heading out to do my hill repeats on Parliament Hill.

Training went well, though trying to run fast up hill did make me want to hurl. Sloths just aren't designed to move at sub 6 minute mile pace! I had plenty of energy and brought it to a stop after 6 intervals as my times were getting worse. Always good to keep the quality and finish energised, not injured.

A sneaky chicken breast was consumed at 1830 as I had to head out to run with a client at 2000. Training went well and I still felt energised. I wasn't hungry until we finished, which was fine as I had packed some coley with pesto and stir fried veggies for dinner.

Day two was complete and again no complaints or urges for anything sweet. The veggies and protein are really helping to keep me filled and energised.

T :-)


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Location:Belsize Park, London

The 4HB - back on it

This week I will treat you to a number of blog posts about my experience of the Four Hour Body. There will also be my usual weekly blog tomorrow on diet.

The Four Hour Body (4HB) is an eating lifestyle that makes you feel great, helps you to lose fat and progresses you toward your fitness goals.

Monday 19th September

Today I returned to the 4HB with determination to succeed where I failed previously. The first time I tried the 4HB I managed a week before falling off the wagon. Rather than the diet being the problem it was my poor preparation and low consumption that made me stray.

As per the book I started my eating schedule shortly after waking with a protein shake. I would've had eggs, but I'd managed to sleep in and needed to get something to go.

Today wasn't a terribly active one until the evening, so I had to make a concerted effort to eat every for hours. I managed this by taking a lunchbox of fajita turkey, stir fried peppers and courgette, steamed broccoli, spring greens and cabbage as well as lentils. The box wasn't actually that big, it just contained a lot of different veggies!

When I got home in the afternoon at 3pm I reheated Cajun chicken, beans and vegetables for my second lunch. (Catherine had been super organised and cooked lots of food on Sunday night, the key to this diet working.)I added to this a handful of cashews and a couple teaspoons of almond butter as I was worried I'd get hungry in the evening.

It turned out that my evening was more active than I expected, running with clients. However I felt energised and didn't get any hunger pains at all. I got home at 830pm and still didn't feel hungry. To be honest I didn't feel like eating, so I ate some home grown cherry tomatoes with almond butter.

Overall I am amazed at the first day. I didn't have any bad hunger pains or feel lethargic. I need to eat more to ensure I have adequate energy for work. I did notice that through the day and night I went to the bathroom a number of times, despite not drinking a great deal of water. I put this down to not having White carbs and thus not retaining a lot of water. Overall my spirits and hopes are high for this week.

Catch you tomorrow!

T :-)








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Location:Belsize Park, London, England

When I write my blog I am always searching for ideas and asking people what they would like to read about. Sadly I don't write crime novels or wizard fiction, which is what people helpfully retort with. However from time to time somebody gives me a good idea.

This week this blog is dedicated to those people looking for exercises to change their workouts and spice things up a little. This blog is for the "gym rats" out there.

My first offering to you is a simple way to mix up your back exercises. The back is often neglected (especially with men) for chest and arm domination. However with a strong back we can work longer, play harder and become fitter.

You'll need access to a Smith machine in your gym or bar at an outdoor gym. The bar should be approximately at waist height. Position yourself under the bar as seen in the photograph above. Beginners start with legs bent as shown, advanced should have legs straight. With the arms straight, pull your body up as far as possible, aiming to reach your chest to the bar. Lower slowly back to the start and repeat for 8-10 reps, 60-90s recovery, for 3 sets.

The second exercise is a split squat hold and twist. Lunge forwards, perform a split squat and hold with the knee just above the ground. Now slowly rotate side to side, keeping upright with the abs drawn in for 10 reps total. Push back up to a standing position and repeat on the other leg. Watch the video below for assistance.

If you would like a personal program including videos and photos just contact me through www.tomalfry.co.uk 


Happy training :)

Run down sloth

If I was a half pint empty kind of man then I'd say the last week has been pants. The use of "pants" in this instance to signify utterly rubbish, not a pair of undergarments.

HOWEVER, I am not that man. I am merely a sloth with no cognitive recognition of personality or language. So instead this week has been slower than normal.

I've been struck down with a bug, or as the man in me likes to call it, "a gastric bug". Which despite sounding really awful, actually just defines the location and is a less "mumsified" name.

So this is the reason for no post last week. I sat on my perch with many hours on my claws; watching films, sleeping, resting (not unusual for a sloth) and not eating. I could've written a blog, I could've worked "online", but I'm not the person to tap out negative drivel, which would've been the product of being ill.

Now, I'm back! A slightly lighter, hairy, tree loving animal and I'm ready. Sloth ready. There's 5 weeks to my marathon (with little Adamson) and now the training reaches it's peak (perhaps for her more than me), the diet begins and the planning really kicks up a gear.

My great moment of light has arrived from being ill and unable to work, when I was miserable and negative last week. Back then I couldn't operate like my usual self, I was a spent man. Once I accepted I was ill it took over me, but boy did my body need it. It was telling me that enough was enough, now it is time for change. From darkness comes light. This "light" is a refreshed motivation to succeed and an inspiration to do more positive work that is positive for me.

So it is with this refreshed approach that I opened up my finances and started to do all the nasty jobs I've put off for so long. Things that have niggled away at the back of my mind and stressed me. With every energy we must help ourselves (in a positive way) first if we are to give to others our time, energy and good spirit.

So please take a moment, think about what YOU want and go after that dream. Live for the now, don't waste the time you have, who know's how long you'll last.

Tom the sloth :-)


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I'm no exercise fascist

It's not a conventional start to a blog post I admit. But if you were shocked by the heading then I apologise. I shall no longer use "exercise" in a blog post.

Most people assume that I enjoy seeing people suffer in training sessions. (Whoever told you that is a liar and my legal team will be contacting them.) Well it's not true. Every personal trainer wants to create sessions that are challenging, that is after all one of the reasons people employ us. It's not our fault that clients don't pull out their finger and do the additional sessions needed. That is why they suffer.

If I said you won't get fit with personal training once or twice a week would you believe me? Well believe.

Many think that their one session a week will get them the body they crave. Perhaps because it is "personal training" it is believed that it can cure poor biomechanics, spot erase fat and create a body that Adonis would be jealous of. No sir it can't. Anyone that tells you it can is a big fat liar.

What it can do once a week is teach you correct exercise form, push you beyond what you thought possible (limitations in your head) and instil the desire to be regularly active.

Personal trainers should be able to motivate and push you to new levels, so that you take up the reins in between sessions. I don't want my clients to rely on me for training. I want them to be motivated to do it themselves. So that when I'm not there they'll progress without me.

A lot of the time this is a pipe dream for trainers. Our clients are usually a pleasure to work with, but most are inable to do it themselves. Whether its time, motivation, energy levels or laziness, they hold themselves back from getting stuck in.

So what's the point?

That's normally what my friends say about PT. The point is that if I do my job properly I can enrich my clients life through positive, challenging and fun sessions. There is also the possibility, however small that I may make a big enough impact for them to change and take the lead on their health and fitness.

Until that time I shall push my clients, make them "suffer" and enjoy it when they are fitter and healthier than before.

Happy training!

Tom :-)

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Location:LUN-DUN

Falling off the wagon

I've completed two weeks of the 4 hour diet and I have to admit defeat. Despite my initial success I hit rock bottom like a Spanish Armada gold ship last Wednesday. As I type this I am tucking into a "White" panini, with cheese AND..... a Latte!

So where did it all go wrong?

Well firstly I've surmised that I didn't eat ENOUGH. Yes you heard correctly I didn't eat enough. For those that know Tom the Sloth this is not an issue he is troubled by.

However the removal of any white carbs meant that I couldn't even have brown rice or quinoa with my meals to get my carbs in. I basically didn't follow the diet properly when it said eat lentils and beans with EVERY meal. The reason (one of them) being that they provide the energy along with vegetables to train. Due to them not being as calorie dense as White carbs though means you need to eat a lot more to get the same calorific benefit. Essentially I need to become an elephant.

Secondly (perhaps this should be firstly) I wasn't organised enough. I needed to follow my girlfriend Catherine's example by preparing meals to box up and carry with me. Fortunately for her she is organised enough to do this, unfortunately I am a Sloth.

What worked?

This "eating lifestyle" (as I call it) is truly useful for those needing to lose a lot of fat. For those already fit and healthy it can help to reduce that last bit of body fat and reduce your desire to snack.
By cutting out consumption of "White carbs" I found bloating and discomfort was reduced leading to greater muscular definition.

The early breakfast (within an hour of waking) helped stabilise blood sugar levels in the morning. I found this reduced my desire to snack on sugary/calorific foods at 4pm and prevented lethargy.

The regular 3-4 hour eating pattern, with protein at every meal meant I stayed full. By the time I got to dinner I didn't need to eat a large meal. This meant that I didn't take on a large amount of calories at the least active point of my day.

Another key thing was the amount of vegetables I ate. As I couldn't take on white carbs, I found myself eating a lot more vegetables and trying different kinds. This again helped keep me full up and assisted with digestion.

What didn't work?

If you are not committed to this way of eating and consume a LOT more than usual then you will fail. Diets are inherently bad for stickability (my word, copyrighted) they force us to avoid things we enjoy.

If you are as organised as me then you'll fail. You need to prepare food and take it with you or have access to some good restaurants/supermarkets.

Food choice is essential. You have to eat a lot more as the veggies and beans are less calorie dense than bread, pasta and rice. You can't live on chicken salad. Try it, you'll be dying after a day and end up eating a loaf of bread!

No fruit. For me it didn't matter, I just ate more vegetables. But for lots of people they get over their sweet cravings by having fruit. Don't be brainwashed by the government saying you need to eat loads of fruit. Yes we need the nutrients but you can get the good stuff from vegetables, minus the acidity and sugar. It's a matter of eating the right things for your body, so be open minded.

Is it all over?...

I am finishing this blog posting in week 3 of the diet. I am getting back on the wagon to give it a go again. So it's certainly not over.

You have to ask yourself whether you really want to change. If you do then sticking to this way of eating will work. Alongside a regular schedule of activity, you'll drop the fat. It's a healthier way to eat as you'll eat more wholefoods and less processed crap. Your energy will be kept constant and you'll feel "cut".

Send me your questions and I'll endeavour to help.

Stay healthy, stay strong.

Tom :-)





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New tricks!

This week has been an eye opening week for new things fitness.

I've learnt about Roller Derby and been introduced to The 4 Hour Body. So let me break it down for you.

Roller Derby (RD) - www.londonrollergirls.com - is a form of competitive team roller skating around a track. It consists of two teams of four defensive players and one point scorer called a "jammer". The game begins with the "pivots" (the lead skaters) and the "blockers" (defenders) skating in front in a tight formation called the pack.

The jammers race to pass through the pack once, at which time no points are scored – but a “lead jammer” position can be established. They continue to race around the track a second time and attempt to pass the pack again. The jammers score one point for each opponent they lap as long as they pass that player in bounds and without penalties.

The jammers may continue to race and score points for two minutes or until the lead jammer “calls off the jam” (by putting her hands on her hips). A jammer can score four points each time they make it through the pack within bounds and five points if they lap the other jammer! There are some key rules to prevent unnecessary injury and keep the game lively, but the team with the most points at the end of the game wins!

Ash at the chocolate gym has been doing RD for a few weeks now and was the person who told me about it. She's found it to be great exercise, immensely challenging and great fun! With four sessions a week she's not got a need for the gym!

Check it out here http://www.ukrda.org.uk

The 4 Hour Body is a book by Tim Ferris. He focussed on the question "for all things physical, what are the tiniest changes that produce the biggest results?" The resultant book has been based on years of research and experiments with real people.

I was told about it by my good mate Lukas Gondkovsky. He has been using the book and it's knowledge to help improve his diet and training. So far he has felt a positive effect in his energy for training and reduced cravings. But the real test will come over the next weeks as he gets his body fat results back. I'll keep you posted on his progress.

I have been on the diet for the last few days and have had a couple of great nights sleep as a result. My energy has been constant and I can eat as much as like, without "White carbs" to bloat me. I'll keep you updated on my progress with my measurements.

To find out more check out http://www.fourhourbody.com/

So get clicking and make a positive impact on your diet and health today.

Happy training,

Tom


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