Monthly Archives: January 2018


7 Tips To Be More Confident In The Gym

Don’t be the one everybody dislikes at the gym, and please don’t get yourself killed. I have put together 7 tips on gym etiquette to help you become more confident and avoid some of the most popular mistakes made by gym goers.

1. Respect the no-lift zone

Don’t ever train with a weight within 5 feet of the dumbbell rack or another person. It doesn’t matter if you’re doing shoulder press, split squat, biceps curls, or goblet squats or anything else.

Pick up your weights and take 5 giant steps away. If you are too close you are blocking others from accessing the equipment. Plus if somebody does push past you to get what they want they will either disrupt your training or brush off you and possibly causing an injury.

2. Avoid the “Ab zone” (unless you are doing abs)

Most gyms have a designated area for mats, balls, bosu balls etc. Don’t bring heavyweights into that area. It’s designated for stretching and ab work. By taking up their space you force them to take up your space (see the next point).

3. Keep your mats out of the way.

Don’t set up a mat in between two benches in the free weight zone and do crunches unless you want a weight dropped on your head. That would be very sore and the pain isn’t good pain like DOMS lol.

Even if the gym is empty set up your mat out of the way. Either stick to the “ab zone” or place your mat in a corner out of the way. Think proactively.  Where might somebody want to work out over the course of your set? Don’t set up there.

4. Avoid walking in front of somebody else in the middle of a set.

If somebody is in the middle of their set NEVER cross their field of vision.  Take a long way around if you have to. If you can’t take a long way around, wait for them to finish their set before walking in front. Its just polite.

5. Put your weights back.

 Nobody wants a messy gym where we can’t find anything plus you’ll burn more calories doing so. Yeah pumped.

6. Sharing is caring.

When using the equipment if you have a long rest time, let someone use it while you rest,  if they are nice haha most people are too shy to ask so be open and friendly. This works both ways if you need to do a set on something and someone is on it ask can you jump in with them be nice and make a new gym buddy.

7. Use a sweat towel.

It’s just not nice to jump on a machine or bench and sit on a pool of sweat. So remember to bring a towel and use it when you are finished with the equipment. If you forget to bring one like we all do. Just grab a load of tissue from the bathroom and keep it in your pocket.

 

Don’t be scared to forget some of these just try your best to do most. Everybody make mistakes it’s all good. Next time you go to the gym try to keep these 7 tips in mind.

 

Good luck your gonna smash this year at the gym.

 

Let’s travel to India with our tastes buds

My friend Wayne loves that place and has lived there for months. Let’s try a taste of india

Time to make: 45 minutes

Ingredients

1 cup of natural yogurt about 160g
2 tablespoons of ground almonds
2 teaspoons of Indian garam masala
Sea salt and pepper
1 tablespoon of smoked paprika
1 to 4 lamb cutlets
1/1 a cucumber cut into batons
4 halved cherry tomatoes
Big handful of spinach leaves
½ handful of coriander leaves, no stalks, chopped up with lemon juice.

Method

  1. Make that grill as hot as hell, line your tray with baking paper.
  2. Put the ground almond, garam masala, salt, pepper and smoked paprika in a bowl then add the yogurt and mix.
  3. Get your lamb and cover it all with the spiced yogurt mix.
  4. Place on the hot tray and place under the grill and cook for about 4 minutes on each side. It should be a bit brown.
  5. Get your salad ingredients and toss in a bowl then pile on a mountain of it on a plate. Remove the lamb from the grill and let them rest for 2 minutes on the side.
  6. Place the lamb on the salad then sprinkle the chopped coriander and lemon juice on top.
  7. Can be served with a huge portion of broccoli.

Enjoy and make sure you share with the fam.

Peace out Stephen.

10 Steps To Changing A Bad Habit

Experts say habits follow a certain pathway in 3 steps

  1. A reminder: That triggers the behaviour
  2. A routine: The behaviour you end up doing
  3. The reward: A benefit of doing the behaviour in your routine caused by the reminder.

 

For example:

(the re-minder)Its Friday night at 7pm you are just in from sitting in rush hour traffic from work, this triggers …

(the routine) the behaviour of ordering a takeaway pizza and drinking a bottle of wine…

(the reward) having a pizza delivered to your door and drinking win… sounds great but this won’t get you to your goal if its being healthier and dropping a few lbs.


1. Find the habits to change. 

This is taking what is usually unconscious or being blocked in your awareness. No need to feel bad about it. Make a list of things you’d like to change, and then pick one.

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2. Choose the habits to change

  • What is it doing for you?
  • How is your habit helping you?
  • Are you looking for comfort in food?
  • A distraction online?
  • To lessen the stress by biting nails?
  • Alcohol?

 

It doesn’t have to be a long, complex process. You can figure it out and you’ll have some great ideas on how to switch it up for healthier habits.


  3. Be good to yourself.

Does this sound familiar. You feel like you get no relaxing time to yourself, so you stay up late binge-watching your favourite show on Netflix. You know you’ll be tired and less productive the next day, but you feel you deserved to do something fun. You know this is not a healthy way to get it. Use that to build something into your schedule that will give you what you really want. Realize you have answers and are able to do something different for yourself.

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4. Pick something to replace the unhealthy habit.

Just telling yourself to change isn’t enough because it does not fix the original pleasure of the behaviour you want to replace. What can you do instead of standing in front of the fridge when you’re stressed? If you have a plan, you are “armed” with the tools to a replace a behaviour. Next time you find yourself standing in front of the refrigerator and not hungry, use the tools and try a replacement behaviour.

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Some ideas: Breathe into the count of 4 and breathe out to the count of 8, focusing only on your breathing. Do that 4 times and see how you feel.

Need more support? Come up with one reason why you shouldn’t continue with this habit. A key step. When you do things differently to replace an unhealthy habit, think to yourself that you are doing it differently. You need to bring whatever it is that is subconscious to the conscious mind so that you can realise your ability to change. It could be as easy as saying “Now. I made a better choice, that’s cool.”


 

5. Remove triggers ASAP. 

If Nutella is a trigger, throw it out on a day you feel strong enough. If you crave a smoke when you drink socially, avoid social triggers restaurants, pubs, parties with friends for a while until you feel confident in your new habit.

A lot of the time people are the triggers.

“Remember you end up being like the five people you hang around with most. Look at the people, do they inspire you or pull you down?”

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6. Picture you changing. Serious visualisation trains your mind. In this, you should think different about your ability to change, spend 10 minutes every day picturing yourself with new habits. Training and enjoying it, eating and preparing healthy foods, wearing those skinny jeans. Watch yourself in good happy conversation with someone instead of hiding in the back of the room.

 

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This really really works. “Nerves that fire together wire together” is the idea that the more you think about something, and actually do it, the more it becomes wired in your brain and your real choice can actually be a healthier one.

 

 


7. Everything worth doing takes time and effort trust the process if you want to be happy and reach your goal.They can take several weeks to change. You need to reinforce that bundle of nerves in your brain to change your old subconscious settings.

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8. Small steps, can be essential.If you can’t follow through 100% at the start with a totally new habit, Make it easier somehow & more manageable.

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For example, if you plan an hour to train at the gym and you have to go to a doctor’s appointment, find another time to get in at least 15 minutes. Then you’ll reinforce that “this is my new habit.”


9. Accept that you will fail sometimes.

Everyone does. Habits don’t change easily overnight. Love yourself each time you do and remind yourself that you are human.

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10. Monitor negative self-talk. 

The bad self-talk can really block you from success. When you catch yourself saying, “I’m fat” or “No one likes me,” repackage it or redirect it.

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Repackage is rewriting the book. “I’m healthier, or “My confidence is higher.”

Repackaging is when you add to your negative self-talk of “I’m fat” with “but I’m working my way into a healthier lifestyle.” Judging yourself holds you back. Train your judgemental brain.

Thanks for reading I hope you find it better now to make a change, Go make a change today, peace out.

 

Get Great Shaped Arms

Why Bicep Curls Are Not Great & What’s Much Better

 

For a man, a real look of masculinity and dominance is having big arms. Girls like them because when you put your arm around them they feel safe, secure and proud to be under them.

When girls have toned strong arms, they are more likely to have a lot less giggle and a lot more tone and definition which looks great in dresses or vest tops. Giving them the attractive confidence to bare all.

NO MORE BINGO WINGS LADIES a great example is Michelle Obama.

 

 

Onto the good stuff

When you go to the gym I want you to drop the dumbbells and start doing…

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  • Pull-ups
  • Lat pulldowns
  • Push-ups,
  • Dips
  • Shoulder presses.

 

 

 

These are big compound upper body exercises and they use much more energy because they use much more muscle and effort to do the exercises.  Therefore, burning more fat and growing more muscle.

So it makes perfect sense that doing these exercises are far more effective than just doing a few curls (isolation exercise) working a small owl muscles. You may say but all the gym people in great shape do them at the gym.

This is probably at the end of the training session after they work the big exercises or for bodybuilders who are specifically trying to build a certain look. Or just people who don’t know better.

 

 

BIG BENEFIT

 

These BIG compound exercises actually train your core too and other major muscle groups too. So, you are getting much better value for effort here.

 

If you like this post feel free to share it and feel free to email me for more advice at info@theshapeupmentor.com

 

Thank for reading peace out,

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