7 minute low impact workout-PT chester le street

Personal Trainer Glenn Hill | Chester Le Street | 07983570574

Good afternoon or tribe

7 minute low impact workout-PT chester le street



Todays blog is all about low or no impact workouts, i have also attached a nice 7 minute no impact workout for everyone to have a try NOW at home.


The main reason that low impact and no impact workouts and execises are so useful is the fact that lots and lots of folks these days have absolutely destroyed their joints by conducting tough high impact exercises for most of their lives.  Another reason is a lowered impact or no impact workout is a good method of training well whilst you are on rehab for damaged muscles or joints( most of my clients ).

As an ex soldier, Army Physical Training Instructor, Army Para, Diver and distance runner i would suggest i can understand the low impact benefits.  My knees and ankles are ruined “Thanks British Army” only joking as i wouldnt change a thing and my issue is that i am super competitive and have pushed myself too hard for too long.

When i thought about doing a low impact youtube workout i looked at what else was on Youtube in regards to low impact “ flippin heck” absolute tosh, people that are clearly not qualified doing exercises that wont work.  I try to never criticise other fitpros but most of the videos involve swinging legs and arms to left and right and rocking from side to side.

Thinking that most of the individuals that need low/no impact are a bit older or are rehabilitating an issue, movement and function are essential.

• Just swinging your leg left and right isn’t using all of your joints through their full range of movement and therefore is doing very little for your muscles.
• If you are not using your muscles properly you wont be building muscle which in turn won’t slow down the signs of ageing (sarcopenia) old age belly, or won’t increase your metabolism (burn more calories)
• if you are not using your joints through their full range of movement(full functionality) then you will continue losing your functionality.  Think about this “you dont lose function because you get old, you get old because you lose function”.

Before you look at the 7 minute workout video and hopefully do the video, let me remind you that low or no impact exercise doesnt have to mean that the exercises are ineffective.  If you are doing a low impact exercise and you aren’t flexing or bending your knees, hips, shoulders and elbows then what exactly is the benefit of the exercise?

Enjoy the workout below,  apologies for wind in the background there is a written explanation too.

30 seconds squats
30 seconds press ups
30 seconds slow scissor
30 seconds slow mountain climber

30 seconds rest

repeat twice more........     work at the best of your tecnical ability and range of movement and warm up prior

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Hope you enjoyed the video and workout, check out the rest of them on Youtube on glenn hill page.  My assistant on this video is Andrew Irwin from Bannatynes in Chester le Street.

Glenn(nil impact) Hill

My next video is going to be a killer leg workout you can do anytime when you are outside: impact included and massive results.

How long can you hold your plank for? Durham PT

Personal Trainer Durham | Glenn Hill | 07983570574

How long can you hold your plank for? Durham PT

Most of you at home could probably hold your plank for 30 seconds to perhaps even 3 minutes.  Mae Weidongs just held a plank for 4 hours and 26 minutes smashing the previous world record.

This is cool, but why is it important for me? this blog is about results ... or lack of them.  Its all about adapting to the exercise please read on...

This is why you train a lot and stay the same or similar shape.

If you spend hours on the treadmill or any machine, this blog is for YOU.

You see this is how it all works, when Mae started doing planks he would of immediately got a little stronger with neuro adaptation.  His brain working out whats going on and just allowing for a little more strength and endurance.

Later on his brain and body start working hard together to enable the work load and technique to conduct the function, this is the time when we see results.  More muscle action, more signalling and greater EPOC or after burn( more calories used and greater visual physical results). 

Early on Mae would have probably been experiencing muscle failure in single figures of minutes and seeing great results, within months Mae could go on for longer and longer without his core muscles failing.

After LOTS and LOTS of plank holding he managed to last over 4 hours before failing (so basically he lasted over four hours before he had a GOOD abdominal workout.

To increase our metabolism (greater fat burning) we should increase our muscle.  To increase our muscle we should be performing multi joint compound exercises done at varying intensities and speeds to FAILURE.

If we look at Mae he can probably hold a plank for two hours and burn hardly ANY calories due his body adapting to the load, muscle firing rates, synchronisation, opposing muscles working together (basically autonomous technique).  Holding a plank is probably as easy as walking for him.

Now then, if you are on the hamsters wheel (treadmill or any cardio machine) for hours or have been doing the same workout for months or years the same thing is happening to you...  hardly any effect in relation to calorie expenditure.

THIS IS A CAUTIONARY TALE

If you keep doing the same thing you will keep getting the same results!!

Follow my simple plan for RESULTS YEHHH

1. Adaptation hates variation, vary your exercises, loads, techniques, speeds, intervals always.
2. If we are learning a new technique our bodies and brains are working hard to catch up and it takes a lot out of us.  Around this time our muscles are exploding and we are burning calories like they are going out of fashion.  Think of the exercise you hate the most and do it until its proficient then your next most hated exercise and so on.  YOU WILL HAVE INSANE RESULTS.
3. Do things that can be related to life PULL, PUSH, DRAG, CLIMB, THROW, CRAWL its what our joints like and it will keep you young and strong.  Functional training doing varied exercises is great fun too.
4. High intensity and hard work, if you are not puffing, panting and sweating then in my eyes you are not exercising.  Forget about being lady like, if you want RESULTS then train like a cave man or woman.
5. Avoid things with ingredients lists on them, diet products, weight loss products, fat or sugar free products.  Eat meat and fish and green veg often, eat some fruit and avoid processed foods.  Drink lots of water.

JUST FIVE SIMPLE EXERCISE TRUTHS THAT WILL REALLY WORK

Please follow my advice or phone 07983570574 or pop in for a chat

Glenn (shortlisted as Personal Trainer of the Year) Hill

National Fitness Awards 2014

Crossfit County Durham

Crossfit County Durham - Personal Trainer attends level 1 Crossfit Trainer course not prepared...

Hi folks in true Ex Army/Glenn Hill style i attended the level 1 Crossfit trainer course over the weekend with absolutely no idea about Crossfit.....MENTAL

This is typical me and just to expand...... other Glenn Hill moments were running the Biel 100km race twice without training (no i never learnt the first time), attending the Army Physical Training Instructor course and Army Diver (frogman) course without training.  Berlin Marathon, German duathlons, biathlons and 320 mile charity bike ride without training.

So you get the idea, i just rely on the fact that the human body is tough and you can pick things up along the way. (i am not suggesting other people copy this though lol)

So i digress, i was very interested in Crossfit (the sport of fitness) and without knowing much about it or even attending a workout or Ramp (a preparation course you are supposed to attend prior to completing a workout) i booked myself on the level 1 trainer course in Manchester.

I fully intended on attending the preparation ramp and a few classes before my course but work and staff shortages ensured that never happened.

I turned up and soon figured out that the other 40/50 course members had all been doing Crossfit for months or years and knew what was going on.  However i said nothing and cracked on, actually no one realised that i was an absolute novice.  I was picking things up quicker than some and holding my own.  I told a couple of the other students that the course was great and i liked the whole Crossfit thing and explained that it was my first ever taste.

Well end of Day 1 and the instructional staff who where excellent had been told that i was an absolute novice and thought it was hilarious.  The weekend was great and i am loving Crossfit and hope to be smashing loads of it soon.

Morale of the story here is confidence and a base level of fitness can go a long long way in preparing you for anything.  Actually it's all about what's going on in our heads if we think we can do it we generally can.  If we think we can't then we definitely can't.

Crossfit is constantly varied high intensity functional movements combining gymnastics, Olympic power lifting and cardio.

Crossfit Level 1 Manchester
(Front Row third from right)


Personal Trainer Glenn Hill / County Durham


For advice or coaching on health, fitness or functional training call 07983570574

Knees to chest until your eyes bleed - Durham Personal Trainer

Knees to chest until your eyes bleed - Durham Personal Trainer

heya, so the title of todays blog derives from what we would say when we were taking Army fitness sessions all those years ago.

My tribe this is a challenge, so no excuses.....

It's bit toungue in cheek and i never actually made any ones eyes bleed from exercise, however it's what we said.  Actually in the middle of most Army circuits i was involved in we would have a blue crash mat(a very thick mat used in gymnastics etc) and any individual who the PT staff thought were not working would be sent to the blue mat for knees to chest.

Sometimes they would be on there for ages, and we would love to get the management on the mat too, just for giggles.

However check out the video below for a exercise challenge for you to try at home....it's a bit of fun too.

Let me know how you got on......sweeeeet

Glenn(class steady...Haaaalt) Hill

01913874222

www.itrainhard.co.uk

exercise for breakfast -Personal trainer Durham

20 minutes before breakfast

So we often here that there is no time for exercise and this has always made me laugh, because there are people out there with a similar or harder work and family schedule who smash it.
So it shouldn't be I haven't time, it's more like my health, weight or fitness doesn't mean as much to me as it does to some other(fitter people).

I wrote a blog over a year ago know where I researched and listed the average amount of time spent doing certain activities...

Obviously work came out on top, closely followed by watching tv and that's for the workers, the benefit types tv was the biggest time expense.  However the UK average time spent on Facebook was still over that of the average time spent on exercise, so more time spent showing selfies of yourself than that of doing exercise.

So nobody can tell me that 20 minutes a day of exercise a day is impossible, and if they did I simply wouldn't believe them.

TRY THIS THEN....

Get out of your pit (bed) and have a coffee or whatever else wakes you up and then do 20 minutes of exercise outside.  A twenty minute interval session and no more, the first ten minutes slow jogging to get warmed up and then short sprints of twenty, thirty second intervals.  This is super hard work, boosts your metabolism for the day and has you burning fat all day.....most importantly you will feel great and be able to achieve more with your day.

Take the 20 minute challenge and start today..

Every challenge so far has had awesome results, so stop making excuses and spend 20 mins a day.

Glenn( fitness geek) hill

"Still got a sore gooch" ask me why lol

01913874222

The life of a unique Personal Trainer

The life of a unique Personal Trainer

Glenn Hill

This blog is all about what i do as a Personal Trainer and coach that, perhaps is a little different to the others you may find.

You can decide.. i am best known for running a ladies gym, hair salon and being a specialist female only personal trainer. Actually my speciality is helping ladies above 30 years old get much fitter, lose some weight but mainly get their heads in a much better place.

I have had a lot of success at this and i put it down to the other stuff i do and the knowledge and experience that gives me.

I have given my PT clients a break for two weeks now, well actually i designed an online training plan and gave them my drop box password which has all my digital classes and challenged them to get fitter even without me.??

As i am away taking soldiers from all walks of life mountain biking down some of the scariest trails Uk has to offer.  So far trails around North Wales and North West Scotland.  The benefit of becoming proficient at something difficult and scary like mountain biking is mainly because the process takes you out of your comfort zone and helps build you up as a person.  It also helps build a sense of team work, self reliance, determination, mental strength, physical strength and fitness.
These attributes can help anyone in any other circumstance including work, thats why big business spends millions sending their workers on team building training.

I am taking a group on a Biking course putting them through their paces and teaching them skills and techniques on arduous terrain.

Today was awesome the group and myself navigated around loch Morlich high on the cairngorm road and cycled up a huge hill to Rothymurchus Lodge(old army lodge high up in the Cairngorms) we then technically descended our way down a steep single track descent called the Lairig Ghru.

These activities all have an element of risk and sometimes someone gets hurt, and yesterday was one of those days.  I have been coaching mountain biking for a number of years now and have never had a student in hospital, that is until yesterday.

The student was a little un-fitter than the remainder of the group and the last descent of the day she took a tumble and injured her hand.  We were not sure if it was broken, i quickly assessed for mobility of wrist and hand it seemed ok which was a positive sign.  So i calmed her down, gave her a sip of water and an energy gel and then put a support sling around her to support and elevate the hand/wrist.  We then evacuated her to the nearest A&E which was Inverness and waited hours watching all the usual druggies and drunks coming in and out.  Eventually she was treated and we found out it was only severe bruising which was great news.

So that's just a couple of my days, the experiences my students  recieve on these epic days are amazing and life changing and it's these experiences and knowledge which i take back to my awesome clients that makes all the difference when it comes to helping them and making what i do a little different.

Hey though...Mountain Biking isn't just for fit soldiers, biking around the woods has become a great method of de stressing and helping with the fitness and morale needs of atleast one of my PT clients. "She loves it now and is much fitter and happier"

Anyhoo i just though i would share a couple of days in the life of a unique Personal trainer.

Glenn(Adventure Coach Personal Trainer) Hill

Losing weight and feeling great in County Durham doesn't come easier than this.

Outdoor bootcamp in Chester le Street/Co Durham

Outdoor bootcamp in Chester le Street/Co Durham

personal trainer glenn hill

So i have managed to make a little promotional video from one of my outdoor weight loss circuit bootcamps.  We have a growing tribe that attend my little offerings, the fact is a formula of big compound exercises with intervals is the best way to achieve great fitness and weight loss.

Every thing else is just conjecture, you see doing a class every day isn't good either as you soon feel the effects of adaptation.  This means you no longer burn a lot of fat or build muscle.  Also some exercise classes contain poor or contra indicative exercises which are probably damaging you rather than helping you get fit.

My Bootcamp out door circuit changes every single session to ensure lots of different training and no adaptation.  Also because we always concentrate on specific areas we can rest body parts too ensure optimum progression.

Not only that, it's awesome fun as well as being hard work.  

Come along and try Glenn Hill outdoor circuit at the riverside Park:

Monday at 6.10pm

Wednesday at 11.00am

Wednesday at 6.10pm outdoor mini 10 minute session.

Glenn (outdoor class) Hill

improving the health of the North East and County Durham

Heya Tribe

personal trainer glenn hill

"This is about dirty toilets"

I went to a business meeting today with health workers, charities and other fitness professionals keep reading.




I am trying to get involved in improving the health of Companies in the NE.

This meeting was all about saving the Health Service and Government time and money by improving the health of North East companies which will reduce health issues amongst us working types in the North East.

It's a great idea and healthier fitter people is my goal too but i had a look around and what i noticed told me a lot.  Lots of the health charities had a nice table with plenty of presentation materials but the fitness professionals in the room had an empty table with not a lot to catch the eye.  They also looked un energetic and not very fit...what an advert i thought.

I arrived early and chose the largest and best area.
This was my first time at one of these events and my table and area looked great myself and my other staff wearing fitness type uniform, with youtube promotional videos playing, music from my tabatas playing, a massage table ready to be used and loads of interesting stuff to look at and read.

You see i offer more than anybody else, i know this and my table in this business meeting needed to promote this fact.

This is the way i think: if i go into a restaraunt toilet and it is not immaculate i will not eat the food because i believe if the little things like toilet cleanliness are not looked after i dread to think how disgusting the food is.

The same at this meeting: If these exercise professionals/gyms cannot be bothered to put the effort into promoting their services and facilities i wonder how much effort they put into their clients and members.

No names but these other tables are huge national gyms and gov run fitness types and if they are not bothered preparing a few leaflets and exciting stuff on their table i dread to think what they are like with their clients and members.

Anyhoo thats my rant over and my advice to you is: if you would like to hire a Personal Trainer or need a fitness service look at everything including personal presentation.  If your PT is wearing a baseball hat and a body warmer while he/her is training you are they professional (dirty toilets).

If your company or business needs a little boost why don't you try our corporate packages.  We can run team building, confidence boosting, health improving bespoke packages to kickstart any work force.

Glenn(north east health guru) Hill 

improving the health of the North East and County Durham

new video

What is the best way to get white teeth

What is the best way to get white teeth

"Have you heard about oil pulling"
Personal Trainer Durham - Glenn Hill

Righty ho this blog is all about your teeth, and the fact that your mouth is the gateway to good health.

Some sports coaches won't train an athlete with poor mouth health, studies suggest individuals with poor mouth health have a bigger risk of heart disease.

With oil pulling you swill your mouth with a clean oil like coconut oil for between 10 and 20 minutes 5 times a week.  I can only manage about 10 as it's not a real nice experience.

Make sure you don't spit it into the sink or toilet as it will solidify and clog it, spit it into the bin.

Its supposed to fix all known ailments lol, well it is good keep reading......

However, the oil only goes about a millimeter deep, and more serious infections are three, four, or five millimeters deep. "It should not be used for people with gum disease," A dentist stressed. "Or they are going to end up losing their teeth."

However what about the other claims, from a nutritional and health standpoint? Is it a big fix for all possible health issues or what? Well yes, in so much as a dramatic improvement in oral health affects everything:

"As we improve oral health, we improve so many other things in the body,". "People with bad oral hygiene have higher incidence for cardiovascular issues such as heart attack and strokes, and a higher incidence for pneumonia. Men with periodontal disease have a greater risk of erectile dysfunction. Even with diabetes, improved oral health can help control problems in diabetic patients. Also, pregnant women with gum disease have lower birth-weight babies. Yes — everything is connected."

To say nothing of the connection to bad breath or sore throats or other things that would likely be linked to constant infection in the mouth. And what of the improved sinuses, and skin clarity, and cavity-healing people are raving about post-oil-swishing?

"Well, yes, the mouth is connected to the sinuses and the ear canal, so people with improved oral hygiene can decrease ear infections and sinus infections," she said. "Tooth infections can be related to sinus infections. But we've found improvement for that with Xylitol, too, a sugar substitute. Toothpaste with Xylitol also decreases ear infections in kids by 50 percent."

This means is that in the rush to give oil pulling the thumbs up as a cure-all, what we've really just discovered is an old way to clean your mouth more thoroughly than you probably are now. And it probably seems really appealing as a new and improved thing to do, instead of just getting back in there with ye olde toothbrush and floss. But doing that would also make you feel a lot better, too.

So the hype is pretty much true, a friend of mine started it two days ago and has already noticed her teeth being whiter and looking cleaner.

I will show you some before and after teeth photos in a couple of weeks, likewise if it works for you please send your before and afters to: i.trainhard@yahoo.co.uk

Glenn (oil gargler)Hill

What is the best way to get white teeth

how mountain biking can help you lose weight

how mountain biking can help you lose weight

Personal trainer newcastle

As a personal trainer who is desperate to help my clients at all costs i sometimes think it's just too tough.  You see i only have between 1 and 3 hours from a total of 168 a week to change my clients and promote a habit change.

You get frustrated if they dont achieve their goals as quick as they wish, however if they eat the wrong food at home and spend too much time without movement of-course they wont get in great shape.

A great way of helping any weight loss program is to have a healthy hobby such as walking, mountain biking, canoeing and climbing.  Its a fact that most of your daily calorie expenditure is done during the NEAT time (non exercise activity thermogenesis) so when you are at work, play or in the house.

I coach and teach all adventure activities so i often coach my personal training clients at one of these activities thus not only increasing the amount of weekly calories used but also providing them with a healthy hobby for life.

Currently coaching two clients at mountain biking which is brilliant fun, zero impact so its great for your joints and uses around 700 calories per hour.

So my tribe, if you have a little weight to lose or if you just want to defend yourself against middle aged spread think about getting a healthy hobby.

Other benefits include less stress hormone release, increased vitamin D (feel good hormone) and improved metabolism.

Phone Glenn 07983570574 and discuss an activity you might like to learn this summer.  I can also run week long adventure fitness bootcamps in the country side.

Personal Trainer and outdoor coach Newcastle- Glenn Hill

CLICK THE EBOOK TO GET THEM,ONCE YOU ARE IN ASK FOR WHICH ONES YOU LIKE

 
• kayak
• canoe
• climb
• mountaineer
• mountain bike
• ski
• snowboard

Free home fitness workouts,Newcastle,Durham,Chester le Street

Free home fitness workouts,Newcastle,Durham,Chester le Street

Heya tribe, as part of my ongoing plan to help all of the ladies in the North East get fitter, feel better about themselves and to live longer i have compiled an online exercise library.

So my youtube channel has a number of mini weight loss & toning workouts totally free and easy to use.

So what's it all about:

• 4 minute tabata style home workouts.
• Watch the exercise demos, learn the exercises and then work during the timer. 
• You can do up to 5 a day which burns more fat than hours of slow cardio.
• They are to be done at 100% effort.
• Leaving a few hours inbetween each session ensures more time spent in the after burn.
• 3 of these with a few hours in between is metabolically better than a metafit class.
• Lots of other advice videos including sleep and performance improvement.
• Fun videos showing our classes and activities.

Just go onto my page, save as a favourite and enjoy my mini workouts all of the time and get super toned and sexy.

You don't need to thank me, i just love to help people feel better about themselves.

CLICK ME FOR YOUTUBE

Glenn Hill(the go to guy for female weight loss) Newcastle, Durham and Chester le Street

elimination diet in durham-newcastle

elimination diet in durham-newcastle

Personal Trainer Glenn Hill

I am doing an elimination diet for myself, because i need to.

I get tired for no apparent reason and sleep really bad.  I have also been picking up a number of injuries.

By now most of us understand that what we put into our body has an enormous effect to everything, what we do and how we function.  It makes sense that steamed veg and clean protein will have a better effect than a massive burger king.

Certain foods like milk and gluten often have a negative impact on our bodies.

what is an elimination diet

Removing certain problematic foods from your diet and monitoring changes in yourself like moods, sleep and energy.

A whole lot can go wrong in the gut.  The following can wreak havoc on our GI health:

• enzyme deficiency
• microbial imbalance
• motility issues
• detoxification abnormalities
• intestinal permeability
• inflammation

Also food sensitivities or intolerances and other gastrointestinal disturbances have been linked to:

• asthma and allergies
• skin complaints
• arthritis
• atherosclerosis and other cardiovascular diseases
• neurodegenerative diseases such as dementia
• mood disorders
• ADD/ADHD
• narcolepsy
• addiction
• migraines

You need a plan and a diary

We need to start so plan what you are going to remove from your diet.  Start with these problematic food stuffs: gluten, dairy, soy, eggs, corn, pork, beef, chicken, beans/lentils, coffee, citrus fruits, nuts, and nightshade vegetables.

Remove a major one you have often like dairy, you could also remove a food you don't mind staying off for a long time like a type of bean or a type of nut.

Next monitor how you feel for a while maybe 2 or 3 days(keep a diary and score mood,energy,sleep,skin,gut feelings and movements), ideally a week or more.  Then repeat this process with other foods, sometimes you might just start feeling great and you have worked out the food your body doesn't like.  This can take around three weeks.

You are feeling better and it's time to reintroduce

Some times these symptoms are caused by you eating a certain food type too often so there is no reason why you couldn't consume them again in the future.  So you feel better but you don't want to have a limited diet, so you start re introducing one food type at a time for one day (for example a large glass of milk and cheese) leaving a minimum of three days to notice things about yourself.

Again using your diet take loads of notes including sleep, energy, skin, eyes, concentration and anything else you can think of.  If re introducing a food has an effect then you know for sure it's time to avoid for a few months at least.  

It's pretty simple really don't have the foods in your kitchen which you need to avoid and buy healthy alternatives to ensure you still have a balanced diet.

Below is a good list to start you on your food elimination diet, most people should try to remove certain foods to ensure they function better.

Well good luck on your elimination diet, the whole thing should take around 5-6 weeks. At the end you should feel a whole lot better and know a lot about your self.

For help and advice on nutrition drop me a line on 07983570574.

Personal Trainer Newcastle my food intolerances

Personal Trainer Newcastle my food intolerances

Heya my tribe-check this out, my life is over:

This is about my food intolerances and how i plan on making myself feel better and happier.

I am a Personal Trainer specialising in helping ladies above 30 years of age in the battle of getting and staying in great shape.  I eat pretty well during the week and normally have a blow out on the weekend.

I have recently became a food intolerance practioner(testing and advising on food intolerances).  As part of the course we get our intolerances tested for free.

Bugger

It turns out i have a high intolerance to cows milk, yeast, garlic and coriander.  Also i should limit lamb,maize,egg,chardonay,oat,walnut,peanut and soya bean.

The high intolerance can manifest itself in bloating,IBS,headaches,nausea,tiredness,lethargy,and stopping muscle gain or weight loss.

For me i think tiredness and lethargy, not good for a personal trainer and fitness lover.

My cows milk issue

I will replace milk with a almond milk, not a problem as i have tried it before and like it.  I generally love cheese, so i will need to stop eating cheese.  I often have whey protein(produced during milk/cheese production) after i train.  I will replace my whey protein with a vegan protein drink which you can get from "my protein".

Yeast issue

Yeast is a living fungus found in baked products and alcoholic drinks (especially beer,wine and cider).  So i will replace bread with flat bread or similar.  I will need to avoid beer which i love, funnily Champagne type wines are low in yeast....champagne it is then.

Garlic

I better avoid garlic, only on special occasions etc.

So these little changes will hopefully help me feel better, have more energy, sleep better and help me put some more muscle on.

Glenn(no more beer) Hill

Check out my home mini workouts

motivational-weight loss 101 from personal trainer newcastle-durham 01913874222

motivational-weight loss 101 from personal trainer newcastle-durham 01913874222

Personal trainer Newcastle-the go to guy

Heya my fitness tribe

I am not sure you have worked this out yet; motivation is intrinsically linked to weight loss.  To ensure longevity in your weight loss and keeping that amazing physique, you need to remain motivated.  You need to form a fitness and nutrition habit, which can take between 3-5 weeks, without this you, will keep giving up and piling the weight back on.
Once the habits change and you become healthier it all becomes so much easier, this I can guarantee.  Below I have outlined a number of top tips for motivation, which can really help you form that habit and stay in the shape of your life regardless of age.
My constant education within the fitness industry and my history of motivation and fitness allows me to provide this information with a degree of authority and congruence.

Get a diary 
Arguably the most important tip here for a number of reasons, nearly every book ever written on success and motivation will tell you to use a diary.
Every time you do well, either in the gym, in a meeting, on nutrition, with your partner, with your kids etc. write this stuff down in the diary. (Also your positive feelings)
Plan your nutrition the week before and pop this in your diary too, including the shopping list and maybe cooking methods.
Write down all your goals weekly, monthly, yearly and your 10-year plan or use pictures; I have pictures of my Austrian ski lodge in my diary in the front page and other goals listed.  Without a goal (aim) you are aimless – how does that feel being aimless? Not good.
Write down your motivation or training word on every page if needed, think of a word that best describes your training or attitude.  Now change that word up a lot to something much more energetic and dynamic, and write that word all over the place especially in your diary. 
Don’t write down negatives just positive things that you do, even highlight the good things or put a star next to it.

After every week review your diary and look and think about every good thing you done during the week.  Constantly reviewing positive things can boost confidence, self esteem and really help with the process of changing your life.

Sports kit
If you can afford it grab some new trainers and sports kit, a great way to make you feel good about your new training regime and help motivate.  After an injury new sports kit can help kick start your training.
Have your sports kit in a bag packed ready to go, either have it in the boot of your car if you drive or at the front door in your house.  We do this to remind us that its there and if you finish work and you fancy a bit of fitness you can just pop to the gym.  When leaving the house stepping over your gym bag is a great reminder and motivator.

Training partner
This is another top tip, that’s why all of the body building men train in pairs or groups.  You will most likely feel demotivated at different times so one of you can always be the motivator, if your training partner is fitter than you it’s a great thing as you will be automatically training at a nice intense level.  Training at a higher level=better results.

Motivational Quotes
These don’t work for every one, however if you are like me and get inspired by a    motivational quote get these quotes all over the place.  In your diary, mobile phone, laptop and anywhere you can.  You can find loads of quotes online, I like these three:
“what would you attempt today if you know you couldn’t fail”
“I am not telling you it’s going to be easy, I am telling you it’s going to be worth it”
“The only thing stopping you – is you”

MotivationalobjectsThese can be a great way of keeping you working hard and ensuring you build a healthy habit.  Photographs of you at your best or worse can be brilliant, which ever one you use have them placed all over the place, like fridge, laptop, diary and phone.
A motivational piece of clothing, your favourite skinny jeans, dress or underwear – again have these items in plain sight where you can see them daily.

Have a word with yourself
Yes I am asking you to talk to yourself, I want you to tell yourself off and verbally kick your own bum.  This takes a bit of practice, but so are the habits of making excuses for yourself.  I have been telling myself off for years, when things get tough and I want to give in I simply find a spot and say things like:
“ come on Glenn, you can do this, you are better than this, come on man up”
Now that’s how I talk, that’s my internal voice too, so yours will sound a lot different.
Next time things are tough or you are feeling like just chilling out with a family bag of Doritos watching the Xfactor when you had a fitness session planned, try and have a word with yourself.  Who else do you trust? If not yourself? Mmm durham motivational & weight loss 101

One final thing to think about:
•   You do have time
•   It’s not too hard
•   You are not too old
•   You will learn to like this food
•   You are not too fat
•   Your excuse is not valid
•   Don’t blame it on the kids
Don’t blame it on your situation

For more info check out the blogs on my web page, lots of great content
Personal Trainer Newcastle/durham
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