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.


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.



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.


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?”



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.



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.


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.


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.



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.


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…


  • 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.





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,

Just F**king Doing It

Get It Done Don’t Delay On Small Details

So my way of sharing stuff is through video blogging on youtube. Otherwise known as VLOGGING (sounds like a sick sexual favour), but its actually a cool way of getting my message across. Plus its a lot easier for you guys and gals to see it because you can just watch it on your phone while sitting on that bus to work that’s probably delayed in rush hour traffic.


How to Get Motivated This Summer:

 5 Tips 

No matter who you are in this world we all get low on motivation from time to time. Or is it that we all only get super motivated from time to time and most of the time we are struggling to find the motivation to go for the goals?

I have put together my top 5 top tips that are sure to get you super motivated plus…

1 golden tip to stay motivated.

Watch a Movie:











Yes, it’s that simple. When I was a kid I was obsessed with “Rocky” the boxing movie. The fact that the character Rocky Balboa was poor and a total underdog down on his luck got into amazing shape and clawed his way to success in boxing motivated me. Even if it was only a storey, things like this really happen.

Even Sylvester Stallone’s documentary of his life trying to get the movies onto the big screen was even more inspiring than the movie itself. There is something really inspiring about seeing the underdog be successful.

This made me think well if he can do it then so can I. Not that boxing success is my goal or yours but seeing someone work so hard and push the body to its limits gets you get motivated.

Look At Photos:

Blank, Brainstorming, Business, Company

A scroll through Facebook and seeing a photo at an event you were at recently can spark a feeling in you that will make you feel bad about your appearance which can motivate you to start exercising and eat well.

We all have a picture in our heads of how we look. When we see a photo and it doesn’t match the picture in our head it can fuel an inspiration to start improving, marking the beginning of a lifestyle change and body transformation.

Hire a Good Trainer Or Get Gym Buddy:

Wall Ball, Crossfit, Grunge


As a trainer, I can get unmotivated just like you, working or taking care of the family can be stressful. Being so busy looking after everyone else you do forget or are too tired to take care of your own fitness and health.

Recently I got myself a trainer to keep me accountable and push me in the gym. The fact that I have to check in and do an assessment every 2 weeks with him means I don’t want to fall off track and if I do I’m back on it almost straight away. Not mentioning the great guidance and motivation you get from somebody making it their job to help you succeed.

Think of The Future:


Regret is a terrible feeling. I remember watching a video online of a man on his deathbed speaking his last words. He was giving advice to a younger man. I think it was his son and the advice was…

“Laugh more, Love more, Worry less, Have no regrets & spend time with loved ones as much as possible”

This made me develop a fear of regret. It’s a horrible feeling. However, it motivated me and it can motivate you. Procrastination is the killer of all success. So, when you stop making excuses and just start and keep going using the fear of regret to motivate you, you’ll succeed.

I mean imagine there is no heaven, no second life, no reincarnation and we just die when we die and there is no more after this. Do you really want to waste even a day being alive in this beautiful world? F**k that lets smash every day as if it’s our last.

Do what you want and crush fear with the courage to steamroll through it head on.

Book a Holiday:





This is my favourite and it’s probably yours too. Nothing sparks a bit of motivation for getting in shape, looking fitter and leaner than booking a holiday. Weather its Ibiza, Thailand, Miami, L.A or even London in summer we want to be in peak physical shape when we strut our stuff on the beach.


Do you agree? This one ties in with number two as the thoughts of walking around the beach not feeling or looking our best gives us the fear of regret. Therefore, helping us push that little bit harder in the gym being more active in general and skipping the junk food snacks we might have usually in the day.


(1 Golden Tip To Stay Motivated)

Draw out your goals and pin a picture of your ideal body on your bedroom wall.



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