Decided to get fit and lean in 2015? Awesome!

By Julia Buckley

… But lets keep it real here – exercising is easy when you feel all fired up like you are now. Sooner or later though (usually around February) that January fitness fever will fizzle out. If you want to make sure those resolutions stick, you’re going to have to find it in yourself to keep going, ignore the excuses, and learn to get your workouts done whether you feel motivated in that moment or not.

It’s a tall order, but with the right strategy you can do it. Make a plan now for how you’ll think your way out of those excuses when they inevitably pop into your brain and you’ll be well on the way to making your fitness goals a reality.

Here’s how to quash a few of the most common resolution-killers:

I don’t feel like it today
We all have days when we don’t feel like exercising, the key is to get it done anyway. Just do 15 minutes, you’ll still get lots of benefits and you know you’ll be glad when that post-workout feeling hits you on the other side.

But if you’re ill or feel like you’ve been overtraining, of course, take rest.

I don’t have time
Really? Have you watched any TV lately? Read any books or magazines? Hung out with friends? … I’m not saying you should always be exercising instead of doing those things, but if you really want to get into shape, maybe it’s worth making getting your workout done a higher priority. A 15 minute workout is infinitely better than no workout at all. Get up 15 minutes earlier in the morning if that’s what it takes, or make it part of your day cycle to work, run around with the kids in the park, hit the gym at lunchtime. You may need to shift things around a little, but there will be a way you can fit 15 minutes into your day to take care of your body.

Why bother at my age? I’m too old!
No, you’re not. It’s always wise to get checked by a doctor before starting exercise and you’ll need to find a way of training that suits the condition of your body, but there will be something you can do to get fitter whatever your starting point.

Don’t go thinking that there’s no point either; yes, you might’ve missed your shot at the Olympics, but you can still get fitter, stronger and healthier and the benefits at any age can be immense

I’m not losing any weight so what’s the point in carrying on?
When people talk about wanting to lose weight, generally what they really mean is that they want to lose fat. It’s a pity fat has become such a dirty word, because this has led to a lot of misunderstanding which has been really unhelpful to a lot people’s health and fitness.

If you’re exercising hard and eating right, you’ll be gaining muscle. Muscle is obviously going to weigh something on your body, in fact, muscle actually weighs more than fat. So you could well be slimmer, firmer and leaner without the scales showing any change. This is one of the reasons I encourage people to take regular photographs for visual comparison and take measurements of their bodies.

I’m not a member of a gym
Well, you could join one, they’re not as scary as they look, I promise, and memberships are more affordable than ever. But you certainly don’t have to be a member of a gym to get fit. In my book The Fat Burn Revolution I’ve provided a 12-week fitness programme which has got thousands of people into great shape in their own homes.

I don’t like exercising on my own
So get a friend to do it with you or join a class. Or if that’s not an option, get online, there are literally thousands of people out there just waiting to support and encourage you. The list of sites and online communities are endless, for starters, come join my Fat Burn Revolution Facebook group. I’m completely biased of course, but if there’s a more friendly, supportive and inspiring online, I don’t know about it! Plus I pop by myself every day and try to answer as many posts as I can.

If you’re not a fan of Facebook, drop me a tweet anytime and I’ll be happy to cheer you on: @Julia_B.

 

Guest blog post by Julia Buckley, author of The Fat Burn Revolution

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Top Tips for Keeping your Fitness New Years Resolutions in Check

Keep your New Years Resolutions in check with some top tips from Gavin Morey, author of the Twelve Week Fitness and Nutrition Programme for Men and the Twelve Week Fitness and Nutrition Programme for women.

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Food basics
Leave the bread and pasta off of your shopping list. You would have heard this before but they are not that good for you and make your body retain water have which will in turn, make you feel and look bloated! Try leaving these out of your diet for one week and see how much weight / cm’s you have lost and how great you feel.

 

 

Healthy eating starts with healthy shopping
The key time to avoid shopping is when you’re hungry. Hungry shoppers put more in their trolleys especially naughty foods and sugary foods. Better to shop after a meal. This works to your advantage as you pick up slightly less and you will keep to your plan. Try it, you may be pleasantly surprised.

Sleep
Sleep is as important as eating and drinking, which is why we spend one third of our lives doing so. It is absolutely vital for maintaining normal levels of cognitive skills like speech and memory.

Eating out
Enjoy the odd meal out as it can help with weight loss. Reward yourself for reaching a goal and enjoy the company, this will reduce the feeling of deprivation. By trusting yourself to choose the right meal and turning down the bread basket reinforces your sense of self control.

Alcohol
When it comes to drinking alcohol the best advice is to drink ones that are most natural with low sugar, no artificial ingredients. Choose spirits over beer, red wine over white or rose wine, ale over beer.

water

Drink water
Water makes up two thirds of the weight of a human body of which your muscle consists of approximately 75% water. Water is as you know the most important nutrient for the body but how much is enough? It’s recommended between 1.5 to 3 litres a day depending on your size, shape and the amount of exercise you do daily.

 

 

Bad day, bad week? Don’t panic!
If you are having a bad day or even an entire week try not to panic! Limit the days as much as possible and DONT GIVE UP! If you can turn it around to eating the right foods you can actually lose more weight than actually put on in the first place.

Training – Keeping things fresh
Like with our food, we need to keep things interesting with our training. Whether you buy a new app, buy new clothing or change your fitness sessions all will encourage you to keep exercising and having fun.

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New to fitness
When you begin to work out for the first time or incorporating a new exercise routine it’s expected that your body will feel discomfort. This discomfort could be aching, stiffness or muscle soreness (also known as DOMS) that occurs as your body is being put under a new demand. So as you progressively increase the demand overtime your body will adapt and build it’s self up to become stronger physically (muscles) and physiologically (heart and lungs).

The importance of stretching
Stretching is just as important as exercise as it will lengthen your muscle, reduce the feeling of DOMS, promote circulation, increase performance and strength and aid in body awareness.

97814081963669781408196397Gavin Morey is the author of the Twelve Week Fitness and Nutrition Programme for Men and the Twelve Week Fitness and Nutrition Programme for Women.

New Year, New You 2015 #PeakPhysiqueChallenge

By Hollis Lance Liebman

Happy 2015!

It’s a brand new year. The slate is clean, the cache emptied and the reset button has been pushed. Now that you have your blueprint for success firmly in your hands, in Peak Physique, 2015 is finally going to be your breakthrough year.RH3A0220

It would seem every January is a somewhat reoccurring groundhog existence in your renewal and vows for a healthy lifestyle and physical excellence. In the days prior to January 1st, and of course with the holidays occurring, we often load up on processed foods in excess just before beginning our New Year’s Resolutions and thus our decision to reinvent ourselves for the coming new year.

And like many, what often occurs is failure and early failure at that. We simply set the bar too high and are too extreme in our methodologies and executions of arriving in peak shape. The result is often many attempting to cross the bridge, but few actually making it to the other side. Well, this year is going to be different. 2015 is the year of you!

These 10 tips will kick-start and help to ensure that 2015 will indeed be different. 2015 will be your break-through year in which a change of former habits will now result in desired and long sought after results.

1. EVENT PLANNING – The first step to the new-and-improved 2015 you is to clearly define your destination. Perhaps your goal is to be bikini or board short ready come the summer. Beginning in January will give you plenty of time to bring about a major change in your physique. Starting a journey without defining one’s destination is akin to driving the car to nowhere – you may never get there, when there is not defined.

2. AVOID SELF SABOTAGE – The voice that says you can’t is not telling the truth. Living in the era of instant gratification, it’s all too easy to self-medicate with sugar and fat-laden processed foods when feeling down or to skip a workout to feel at best temporarily better. The self-defeating voice can be silenced and you and you alone have the power to do so. You have the power to keep clean and nutritious foods stocked in your kitchen and you and you alone have the power to walk into any gym and give your all and improve your physique.

3. CLEAR THE WEAK LINKS – Be it a non-supportive friend or non-supportive garment, it is imperative to keep a team in your life that shares your goals, beliefs and methodologies. This goes a long way to actually getting your goals accomplished. Hanging with positive people that are also working on bettering themselves creates a safe and friendly, “got your back” atmosphere that is completely supportive. Trim the fat, not just from food, but also from your life.

4. THE MIRROR IS YOUR ONLY COMPETITION – Besting the image in the mirror is your foremost goal. Not starving or attempting to achieve by any means necessary the images that the media deems desirable. Since you only have control over yourself, it’s best to keep your focus there. 2015 is about adopting new positive lifestyle changes and making them work for you – over the long-term.

5. DON’T SHOOT FOR THE STARS – Many 2014 resolutions fell short of reaching the mark because they were too severe, too extreme and too unrealistic in terms of maintaining them with regularity for any length of time. While you should be looking to become your best, realize that it takes steps and time and a consistent, measured approach to achieve. Saying you will work out every day for hours and eat perfectly and not drink is simply too unrealistic. Better to say, I will have a few wonderful workouts per week, do my cardio and eat mostly clean with a splurge here and there. Youll be pleasantly surprised over the long-term how much more you will accomplish this way.

6. PACK AHEAD – You know the saying “failing to plan ahead is planning to fail.” Though most of us tend to live fast lifestyles today, leaving the house to go to work without packing foods to support your healthy lifestyle is almost sure to derail you. Taking the time each evening before work the next day to grill some chicken, steam some veggies and prepare some yams/sweet potato really doesn’t take too much time and will empower you in this all or nothing society we tend to exist in. By bringing meals with you, you are also less likely to eat poorly and skip gym sessions since you will be properly fueled for performance.

7. WORKOUT PARTNER – For many, a workout partner ups the ante and makes it a commitment. Someone else is depending on you to get a common goal accomplished, as a team. If you find someone who shares your common need of improvement, latch on to that person, and make it a double. A workout partner can even create a friendly sense of competition.

8. PHOTOS/CHECK-IN – For me it has always been about showing a clear-cut progression, and nothing says progress more than visual proof. Taking photos of yourself at the start of your transformation, although perhaps highly personal and sensitive, is an amazing tool to show improvement and sustain motivation well into the New Year. Today, take photos of yourself from the front, side and rear and then put them away. I guarantee you that 12 weeks later following the Peak Physique Challenge you will see non-refutable change that will make you beyond proud. Additionally, perhaps try on a garment that is tight or too constrictive at the start of your 12-week program. I also guarantee that it will fit better, sometimes far better after the completion of your 12-week program.

9. CHANGE – The same thing day in and day out can thwart goals and challenges. That is why, armed with change, you’re suiting up not for a sprint, but for a marathon – for the long-term. Be it a different outfit to the gym, a different routine, a different spice on your meal, make it desired and interesting. For some, seeing the almost weekly changes in the mirror or improvement in exercise performance is more than enough change to keep you motivated and progressing.

10. A PROMISE – To yourself that this year, 2015 will indeed be different. You will achieve more than you have before. You will best the image in the mirror. You will adopt a lifestyle, not a fad. It has helped some to make them accountable by posting on social media one’s goals. Saying you need and will make a change in writing is a lot more powerful than wanting and trying to make said change. Your word, in the end, it’s all we have. Make your words turn into actions that count and make a difference.

2015 is about becoming the change you have always wanted to be. Now that you have Peak Physique firmly in your corner, you are not alone. You have a plan and most importantly, you have yourself. The creation of Peak Physique was my own challenge and call-to-action to get myself into top shape (it had been a while), and then to help lead others on this amazing journey to self-transformation.

We want to see your transformations. Post on social media #peakphysiquechallenge to show your progress and inspire others. Remember, transformations do come true, it just depends on how much you want them. Make it so.

Hollis Lance Liebman is the author of Peak Physique. Buy your copy today.

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Bloomsbury Christmas Sale

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Wondering what to get your friends and family for Christmas? Who doesn’t love a gift of a book?!

Click on the picture above to discover a world of beautiful books. And if sports just your thing, click here to browse our sports pages.

But remember this offer is available for two weeks only.

Want to look at what goes into a £9,000 pro bike? Our brilliant new book presents #cycling in a way you’ve never seen before!

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Mixing cycling facts with expert bike tech insights, the Infographic Guide To Cycling gives a unique and intriguing overview to the realm of the velocipede, from cycling greats and kings of the road, the Classics and the Grand Tours, track cycling stars and velodromes, to digital training tools, sportives, top international pro teams, bike maintenance info and insights into the darker side of cycling – doping.

Want to look at just what goes into a £9,000 pro bike or who holds the record for the fastest ascent up the Passo Stelvio? Infographic Guide To Cycling has the answers. Witty, informative and astounding, this brilliantly illustrated book is a must-have for any cycling fan.

RoadCyclingUK is the UK’s leading online road cycling magazine, giving expert road bike reviews and the latest gear, tech, sportive and racing news.

Read a few sample pages from the first infographic guide to cycling.

Discover our #greatreads in the New Bloomsbury Sports catalogue

Our new 2014-2015 Sports Books Catalogue is now available. Browse the catalogue and discover the many different sports books that we publish here at Bloomsbury, from our exceptional training guides to our award winning great reads.

 

Sports Catalogue Cover

The Cycle Show 2014

The inimitable Jens Voigt #shutuplegs

The inimitable Jens Voigt
#shutuplegs

We had a fantastic time at the Cycle Show 2014 at the NEC last month, even catching a glimpse of our favourite German pro-cyclist, the legendary Jens Voigt, fresh from setting the new Hour record. Here’s one of the less blurry snaps we got of him signing autographs on the Trek stand …

 Just a reminder to all those cyclists we met at the Cycle Show (or indeed any of you wonderful people who might stumble across this blog) that you can use the discount code on our website to get a whopping 30% discount off our cycling books.

And for those less Lycra-inclined, you can still use the code to buy all those Christmas presents for your cycling-crazy friends and family! 

All you need do is enter the discount code at the checkout when you’re buying your lovely cycling books: 

Discount code:  cycleshow14

Remember the offer ends at Christmas, so you better get clicking…

Here’s a few of our lovely cycling titles to inspire you:

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NEW IN: Sports Training Principles 6th Edition

The 6th edition of Sports Training Principles has arrived at Bloomsbury HQ and it looks fantastic. Thoroughly revised throughout, this comprehensive sports science textbook has been edited and authored by Dr Frank W. Dick OBE (President of the European Athletics Coaches Association) with contributions from:

  • Professor John Brewer (St Mary’s University, Twickenham, UK)
  • Professor Timothy Noakes (University of Cape Town, South Africa)
  • Dr Penny Werthner (University of Calgary, Canada)
  • Vern Gambetta (Sports Training Systems, USA)
  • Dr Cliff Mallett and Dr David Jenkins (University of Queensland, Australia)
  • Dr Scott Drawer (RFU, UK)

This textbook comprehensively covers the core aspects of sports training and coaching which can be applied to all sports and disciplines. It is the ultimate reference tool for all coaches responsible for training athletes to fulfill their performance potential.

the book covers the key sports science topics: anatomy and physiology; biomechanics; psychology; nutrition; performance analysis; training; and coaching theory and practice.

The ideal introductory textbook for all sports science students

The ideal introductory textbook for all sports science students

If you’re a lecturer interested in using the book on your course, email your full course details (Course Name, Level, Module, Number of Students and Start Date) and your academic address (Name, Position, Department, Address) to inspectioncopies@bloomsbury.com and our team will get back to you.

Bloomsbury Institute Event – Anita Bean talks sports nutrition

Ever wondered what Mo Farah, Jessica Ennis, Andy Murray or Bradley Wiggins eat?

What does Wiggo eat ... aside from medals?

What does Wiggo eat … aside from medals?!

Anita Bean, bestselling author of Food for Fitness, reveals the dietary secrets of successful sportspeople and explains how you can use the same strategies to take your training to the next level. Anita exposes the truth behind popular sports supplements and debunks popular nutritional myths.

Whether you’re a competitive athlete or you just enjoy working out for fitness, find out the best way to feed your body and hear Anita’s top tips on sports nutrition. This is your chance to come and enjoy a healthy making_smoothiesmoothie (or a sneaky glass of wine) with Anita Bean and ask our bestselling sports nutrition expert your questions.

So get your tickets fast!

 

Anita Bean NEW

Nutrition guru – Anita Bean

Anita Bean BSc R Nutr is the author of Food For Fitness and The Complete Guide to Sports Nutrition. She is a registered nutritionist (Sports & Exercise) whose practical style has made her one of the UK’s most respected nutrition writers. Over the years, she has worked with numerous athletes, from club to Olympic level, contributed to numerous health and fitness publications and, as a former British bodybuilding champion, is a strong advocate of an active lifestyle.

www.anitabean.co.uk

 

Ticket details
Date: Thursday 16th October
Time: Drinks at 6pm and talk from 6.30pm until 7.45pm
Place: Bloomsbury Publishing, 50 Bedford Square, London WC1B 3DP
Cost: £10 / £6 for students, including wine (or smoothies)
Tickets are available to buy online at http://www.bloomsburyinstitute.com or on the door.

Blimey, they're all at it! But what d they eat the rest of the time??

Blimey, they’re all at it! But what do they eat the rest of the time??

William Hill Sports Book of the Year – The longlist

whsboty

Love sport? Love books? Meet the #WHSBOTY longlist…

Bloomsbury Spot are delighted to have two books longlisted for the William Hill Sports Book of the Year. Rob Steen’s Floodlights and Touchlines is a superb social history of sport and Bill Jones’s book Alone tells the story of the life and tragic early death of John Curry, one of the most famous ice skaters in history.

Congratulations to Rob Steen and Bill Jones, as well as all the authors nominated.

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