But one thing that I am sure all fathers can agree on, is it hits you like a ton of bricks. Even if you think you are ready for it, you never really are. Look at this post for example, I have been meaning to write this for a long while but what with business and home commitments, along side lots of sleepless nights and of course the nappy changes its tough sometimes. I am not one for making excuses but I have to admit that when ever there was a free moment I wanted to catch up on some R&R.

My own workouts over the last 6 months did take a back step somewhat (again I know, you might be thinking here is a guy that talks about “No excuses, No Shortcuts, No Bullshit, sure is making a lot of them). Where I used to train a for 4 hours a week at a minimum along side squeezing in 15-20 minutes here and there in my group sessions, dropped down to a bare minimum. So this is for all the new daddy’s, papa’s or good old fashioned father’s out there.

Rannoch Donald of Simple Strength and 100 Rep Challenge and Andy McKenzie of IronMac Fitness and Iron Disciple inspired me to really simplify my training till my heart is content. Simplify, Simplify, Simplify. That is not to say easy…

“We need to embrace our imperfect selves. Better to do 20 push ups than beat yourself up over a missed work out. And the fact is, if we create a habit of movement, opportunities for every day activity present themselves. It’s cumulative, it’s incremental and it’s sustainable. But the main thing is to “do”. There is no better motivation than taking action and there is no simpler way than to get back in touch with our bodies. Push, pull, squat, walk, run, breathe. And most of all, you and everyone around you benefits from the habits you create.” Rannoch Donald 

So with that in mind and what I have learned from Rannoch and Andy I put things into practice.

Here are few examples of some of the simple workouts carried out over the last few weeks. You may need some equipment like kettlebells, and pull-up bars/dip station, but if you do have them then not to worry your body is a effective tool and can provide great resistance when you want to. Most of the workouts take very little time, especially on days when I’m looking after my daughter and she is having morning or afternoon nap, it allows me 20-30 minutes to get plenty of things done, catch up emails, facebook, write programmes for clients sessions…

Daddy’s workout 1:
10 press-ups
5 burpees
10 squats
5 Burpees
Repeat 3-5 times.
Rest as and when you need to.

Daddy’s workout 2:
10 dips
5 pull-ups
10 dips
5 chin-ups
Repeat 3-5 times.
Rest as and when you need to.

Daddy’s workout 3:
50 hindu press-ups
50 hindu squats
Break it down how you will.

Daddy’s workout 4:
20 kettlebell swings
20 kettlebell goblet reverse lunges
10 kettlebell goblet overhead press
Repeat 2-4 times.
Rest as and when you need to.

Daddy’s workout 5:
In your office some time to kill…
Chair dips
Rear leg elevated split squat
Desk inverted rows/or desk pseudo planche press-ups
As many reps as you can.

Daddy’s workout 6:
Travelling away from home and staying in a hotel with no gym facility and really limited space …
10 dive bombers
10 door frame pull-ups
10 close grip press-ups
30 squats
50 mountain climbers
Repeat 2-4 times.

Daddy’s workout 7:
Back home with your wife, baby and a puppy. It’s sunday and you are shattered but the sun is out. I suggest as a family go out for a long walk. I live in West Yorkshire so I am fortunate enough to have plenty of green land areas to walk in but for those of you living in an urban jungle, I still suggest getting out, have a good brisk walk for 30 minutes or so and you will be sure to clear out the cob webs.

That is how I am rolling these days. Simplicity is the key when it comes to getting things done.

I hope that all new fathers reading this are enjoying fatherhood as much as I am. Remember our kids will look up to us, so lets be good role models by at least doing one thing right and looking after our health and strength. I certainly looked up to my father who was a great a boxer and a physically strong man. I still look up to him now as a retired young man of 66, who spends his waking hours looking after helpless animals and people in India. Using his own pension money to do that. I have a lot to live up to.

So go out and be great role models. We owe it to our kids. Show them there is plenty of beauty left in the world. With fathers day just round the corner let’s get cracking.

My father with the old school moustache going out for walk with his granddaughter for the first time. He is my hero and I hope to be a great role model for my daughter. It was April and officially in british summer time but the snow was just round the corner.

1. Take Responsibility.
Take responsibility for becoming a ” student ” of your fitness success. Think logically about your training and nutrition. The best experience
is your own experience. You will know your body and you will know exactly what your body needs at the right moment.

2. Dream Big!
Believe that getting in the best shape of your life is possible regardless of your age.

3. Invest in the Fitness Lifestyle.
Go to the SPA, massage, take classes like kick boxing ,yoga or spinning,….

4. For best results…Throw away your scale!
It doesn’t matter how much you weigh, it matters how much you look like you weigh.(muscle weighs twice as much as fat)

5. Drink more water
Strive to drink eight to ten glasses of pure water each day.

6. Become a morning person.
You will burn two to three times more fat first thing in the morning on an empty stomach than any other time of the day.

7. Think high-intensity training.
Stick to basic, compound, exercises to burn the most fat, and add variety to enjoy each workout.

8. Have faith and patience.
More is not better. Better is better! Be efficient and intense with your training, but not long. Limit yourself to three weekly trips to the gym, on non-consecutive days and guard against overtraining.

9. Eat small meals every two to three hours.

10. Avoid high-sodium foods.
Eat chicken, fish, plenty of vegetables, plenty for greens and salads, sweet potatoes, brown rice…

One of the toughest things about working out is getting started.
Personally from day one of exercising I was feeling great and I loved how my body was changing.

It took time until I saw the results because I was making mistakes. I was always doing more exercises then I needed. I was overtrained.

I loved it so much that I wanted to compete. At my first competition I placed second in the Slovakian Championship. That was the biggest
motivation for me to win the next year, which I did.

It was not easy, I didn’t have a sponsor and everything was expensive (bikinis, color, supplements…) I didn’t even have a trainer. But doing something with my life and with myself was enough for me. We all have these moments in life when we need to make important decisions.

Because I was motivated, my hard work paid off and I was crowned a World Champion and I became a professional fitness competitor.

Are you still confused on what to do next? Stop comparing yourself with others. Come to the gym and start making a lifestyle commitment
and don’t quit. “What the mind can conceive and believe, it can achieve!”

Author Unknown but this is was an inspiring article so I wanted to share it here. 

Happiness is one aspiration all people share. No one wants to be sad and depressed.
We’ve all seen people who are always happy – even amidst agonizing life trials. I’m not saying happy people don’t feel grief, sorrow or sadness; they just don’t let it overtake their life. The following are 21 things happy people make a habit of doing:

1. Appreciate Life

Be thankful that you woke up alive each morning. Develop a childlike sense of wonder towards life. Focus on the beauty of every living thing. Make the most of each day. Don’t take anything for granted. Don’t sweat the small stuff.

2. Choose Friends Wisely

Surround yourself with happy, positive people who share your values and goals. Friends that have the same ethics as you will encourage you to achieve your dreams. They help you to feel good about yourself. They are there to lend a helping hand when needed.

3. Be Considerate

Accept others for who they are as well as where they are in life. Respect them for who they are. Touch them with a kind and generous spirit. Help when you are able, without trying to change the other person. Try to brighten the day of everyone you come into contact with.

4. Learn Continuously

Keep up to date with the latest news regarding your career and hobbies. Try new and daring things that has sparked your interest – such as dancing, skiing, surfing or sky-diving.

5. Creative Problem Solving

Don’t wallow in self-pity. As soon as you face a challenge get busy finding a solution. Don’t let the set backs affect your mood, instead see each new obstacle you face as an opportunity to make a positive change. Learn to trust your gut instincts – it’s almost always right.

6. Do What They Love

Some statistics show that 80% of people dislike their jobs! No wonder there’s so many unhappy people running around. We spend a great deal of our life working. Choose a career that you enjoy – the extra money of a job you detest isn’t worth it. Make time to enjoy your hobbies and pursue special interests.

7. Enjoy Life

Take the time to see the beauty around you. There’s more to life than work. Take time to smell the roses, watch a sunset or sunrise with a loved one, take a walk along the seashore, hike in the woods etc. Learn to live in the present moment and cherish it. Don’t live in the past or the future.

8. Laugh

Don’t take yourself – or life to seriously. You can find humor in just about any situation. Laugh at yourself – no one’s perfect. When appropriate laugh and make light of the circumstances. (Naturally there are times that you should be serious as it would be improper to laugh.)

9. Forgive

Holding a grudge will hurt no one but you. Forgive others for your own peace of mind. When you make a mistake – own up to it – learn from it – and FORGIVE yourself.

10. Gratitude

Develop an attitude of gratitude. Count your blessings; All of them – even the things that seem trivial. Be grateful for your home, your work and most importantly your family and friends. Take the time to tell them that you are happy they are in your life.

11. Invest in Relationships

Always make sure your loved ones know you love them even in times of conflict. Nurture and grow your relationships with your family and friends by making the time to spend with them. Don’t break your promises to them. Be supportive.

12. Keep Their Word

Honesty is the best policy. Every action and decision you make should be based on honesty. Be honest with yourself and with your loved ones.

13. Meditate

Meditation gives your very active brain a rest. When it’s rested you will have more energy and function at a higher level. Types of meditation include yoga, hypnosis, relaxation tapes, affirmations, visualization or just sitting in complete silence. Find something you enjoy and make the time to practice daily.

14. Mind Their Own Business

Concentrate on creating your life the way you want it. Take care of you and your family. Don’t get overly concerned with what other people are doing or saying. Don’t get caught up with gossip or name calling. Don’t judge. Everyone has a right to live their own life the way they want to – including you.

15. Optimism

See the glass as half full. Find the positive side of any given situation. It’s there – even though it may be hard to find. Know that everything happens for a reason, even though you may never know what the reason is. Steer clear of negative thoughts. If a negative thought creeps in – replace it with a positive thought.

16. Love Unconditionally

Accept others for who they are. You don’t put limitations on your love. Even though you may not always like the actions of your loved ones – you continue to love them.

17. Persistence

Never give up. Face each new challenge with the attitude that it will bring you one step closer to your goal. You will never fail, as long as you never give up. Focus on what you want, learn the required skills, make a plan to succeed and take action. We are always happiest while pursuing something of value to us.

18. Be Proactive

Accept what can not be changed. Happy people don’t waste energy on circumstances beyond their control. Accept your limitations as a human being. Determine how you can take control by creating the outcome you desire – rather than waiting to respond.

19. Self Care

Take care of your mind, body and health. Get regular medical check ups. Eat healthy and work out. Get plenty of rest. Drink lots of water. Exercise your mind by continually energizing it with interesting and exciting challenges.

20. Self Confidence

Don’t try to be someone that you’re not. After all no one likes a phony. Determine who you are in the inside – your own personal likes and dislikes. Be confident in who you are. Do the best you can and don’t second guess yourself.

21. Take Responsibility

Happy people know and understand that they are 100% responsible for their life. They take responsibility for their moods, attitude, thoughts, feelings, actions and words. They are the first to admit when they’ve made a mistake.

Begin today by taking responsibility for your happiness. Work on developing these habits as you own. The more you incorporate the above habits into your daily lifestyle – the happier you will be.

Most of all: BE TRUE TO YOURSELF.

Bring on the new year and the new you. Sometime we all just need a fresh start and why not the 1st day of the year. Time for you to get back on track for good. And this time next year you do not want to be wishing for the same thing but a new thing.

Give me 3 months of your all and see what can be achieved. Within 4 weeks you will have lost at least a stone in weight and start to feel the difference.

Call: 07968025354

• ARE YOU OVERWEIGHT?
• DO YOU HAVE LOW ENERGY LEVELS?
• DON’T LIKE WHAT YOU SEE IN THE MIRROR?
• WANT TO BE A BETTER ROLE MODEL FOR YOUR KIDS?

Using a tried & tested combination of specific exercises, a healthy easy to follow eating plan, and some lifestyle changes to finally achieve the body shape you want and feel great. Actually feel awesome. Above all you will inspire others to do the same. It begins with YOU. 

3 Steps for making taking control of your life and looking great.

Step 1: Get in touch. Lets discuss your what you want. Think about it further more if you need to. Arrange a FREE consultation where we check your bodyfat, weight, and discuss your new plan of action.

Step 2: Train with Valentine or another member of the team on a 1-2-1 basis or with a partner and a friend with similar goals 2/3 times per week. Plus perform some extra personal training  homework set out for you in plain english by your personal trainer.

Step 3: Follow the prescribed eating plan/diet specific to you, down to the T. No if buts or maybes.

Thats it. We will monitor your progress regularly to keep you informed all the way.

An introductory NEW YEAR NEW YOU offer to kick start 2013 for you:
6 one to one sessions for £240 SAVING YOU £60
6 one to two sessions friend or family member for £312 SAVING YOU £218
Limited availability so please hurry to book your consultation lets me show you how to you can achieve a fitter you, loose weight and rev up your energy.

Call: 07968025354 

At 25, Jack could be the poster boy for today’s obesity epidemic.  Instead of enjoying young, single life he’s been living in his bedroom, addicted to computer games and sweets.

At 6ft 5in, Jack’s always been the biggest amongst his peers, at aged nine he already weighed nine stones. By puberty, he was heading towards morbid obesity.

With Jack’s weight topping twenty-eight and a half stones his family and friends felt that if he did not lose weight he could die young. To shock him into losing weight his mother even spoken about getting him a funeral fund, while his grandmother lavishes money on buying clothes at a regular size in the hope that this will convince him to slim into them.

Before the show, Jack hated his body, especially his man boobs, and could not understand how anyone could find him attractive.  Can he lose nearly half his bodyweight and embark on living a normal life?

Jack December 2010 – Weighing in at 28.8 Stones

Jack in April 2011 – continuing his weight and fat loss journey

Jack Gorny – Today – Living and Loving Life – Weighing in at a healthy 17.5 stones

Valentine Rawat is the #1 personal trainer in Leeds and has been teaching Leeds clients how to lose weight, get toned, and fit into their skinny jeans for over 10 years. Check out his Leeds personal training here.

This workout is for more advanced practitioners.

Grazing can lead to overeating: Without an eating routine, it’s easy to graze on whatever food you find. Many people keep picking at food without ever feeling satisfied.

Skipping meals can lead to overeating: Trying to eat less by skipping breakfast or lunch often backfires, and you end up eating more calories in snacks and dinner.

Getting over-hungry can lead to overeating: When you are really hungry, it is hard to make healthy choices. It’s also hard to eat slowly and to stop when you are satisfied.

Mindless eating can lead to overeating: It’s also hard to make healthy choices and to stop eating when you are doing other things, like driving, reading and watching TV.

Television can lead to overeating: TV advertisements and shows are full of food cues that make you want to eat whether you are hungry or not.

Routines help maintain a healthy weight: Establishing regular times and places to eat helps prevent overeating and helps you balance your eating with your activity level.

Routines help build healthy habits: Develop a routine of cutting up fruit after dinner for a naturally sweet dessert.

Routines help with planning and shopping: When you eat regular meals and snacks, it is easier to plan healthy choices and easier to make shopping lists.

Routines help save money: Buying food on impulse is usually more expensive. It’s much cheaper to plan ahead and have healthy choices around when you want to eat.

Children do better with a regular eating routine: Regular meals and snacks help children maintain the ability to eat when hungry and stop when satisfied.

Different routines work better for different people: Some people feel better with three meals and a snack; others prefer five smaller meals. Choose the best routine for you!

Conclusion
Choose wisely and plan ahead.

Still, you’re not sure exactly what yoga means, or exactly what it will require of you. If you’re are bloke then you’d rather stick to pumping weights incorrectly and of-course not forgetting the ladies spending endless hours on the sitting on abductor machine. Well, let’s see if we can help clear up some misconceptions and get you on the road to your first handstand.

Well you see it all started a long time ago. It only became fashionable in the last 40 years or so. Yoga first popped up more than 3,000 years ago in what we now call India. The word “yoga” comes from the Sanskrit word “yuj,” which means “to bind, join, attach, and yoke.” So now you’re thinking: “Am I going to relax, or am I going to start crochet?!” Calm down, dammit! This Yoga stuff is about relaaaaaaaaxing. See, “yuj” also means “union, to direct and concentrate one’s attention on, to use and apply.” In other words, yoga is about concentrating on your mind and body to bind yourself to God. It’s about disciplining yourself to balance your mind, soul, and emotions, so that you can connect with your individual spirit, which is in turn part of the Supreme Universal Spirit (“Paramatma,” a.k.a. God). It’s about focusing your energy into constructive channels. And the name of an individual who follows the teachings of yoga is known as a “yogi.” You probably have a newfound respect for the spirituality of our pic-i-nic basket-stealing friend.

As there are many styles of dance, so are there many forms of yoga. In fact, a new one might be developing right now, as a teacher puts his/her own stamp on a specific technique. Current popular styles include (but are not limited to):

Gentle yoga, which is sometimes also called by the generic name “hatha yoga”. In Gentle yoga, the focus is on long stretches and flexibility, with slow, deep breathing (yogic breathing is known as “Pranayama”). This can be very soothing for the mind — it is the kind of mellow style most people picture when they think of yoga.

Kundalini yoga, which works on the premise that the body has eight “chakras,” and through use of “breath of fire” (rapid breathing), one can heat up the body from the bottom up, eventually “raising kundalini” to achieve a feeling of high enlightenment.

Power yoga, which is also known by the Sanskrit term Vinyasa yoga (a “vinyasa” is a series of rapid movements which warm up the body all over). This is a very active form of yoga, in which a person moves quickly through the poses (called “Asanas”), not holding them as long as in other styles. It is virtually guaranteed that you will sweat a lot in this; it is not for the faint of heart and gives a real challenge to the muscles.

We recommend beginning your practice in a class and buying a book afterward for home study, reason being that you wouldn’t want to risk repeatedly doing something incorrectly and eventually getting hurt. Plus, a class is a great way to feel the yoga “vibe,” or to ask your teacher about any physical concerns or limitations you might have.

At first, you will want to shop around to find out what styles, schools and teachers are right for you. Many health clubs offer yoga, so do check if yours has a class you can try out. However, you may also like the quieter, pure-yoga feeling of a specific yoga school.

It would be impossible to list every single yoga class in the city. We simply recommend that you go to your local gym and ask where you can find a good one. And if you don’t belong to a gym (or even if you do), you should also ask your doctor to recommend a yoga class. Doctors, being slightly interested in health, will have plenty of recommendations for you.

Many teachers offer private lessons, so feel free to ask if you want one-on-one attention or if there’s some pose you feel you just can’t “get.” With the right amount of dedication, it is all within your reach. So, consider yourself having taken the first step toward flexibility, strength, inner peace, and we hope some kick-ass karma. Now get thee to a yoga class.

Ommmmmmmmmmmmmmmm………..

Watch out for your posture at work. Here is how:

Do take time to relax. Okay so you cannot be at the beach on a hammock, but do still take time out from the world. ME time. Go on you deserve it.