Forget about those ads that claim weight loss and fitness benefits from taking a pill, drinking a shake, or sitting in front of your TV. It’s not reality. Fitness isn’t always flashy. The toned abs, strong muscles and sculptured physiques you see on Instagram don’t appear overnight. True fitness requires dedication, mindfulness and sustained effort. But when you get off your seat and take the leap, the benefits are unmatchable.

So first, to understand why 8 weeks, and why this challenge, let's take a bit of a closer look at how positive habits are formed, and why we all find it so hard to stick to new exercise goals. Then, I will share some stories from participants that show 8 weeks really is enough to change your life! Healthy habits don't happen overnight Well, firstly, even when we know something is good for us (like getting up to go for a run at 5am), our brains often try and over-ride this logic. This is because our human brains crave instant gratification. We can't see the results from our run right now, but we can feel how warm and cozy we are when we stay under the covers. Then, when we do decide to set ourselves goals, often we go too hard and too fast. Some of the things that I hear clients say are: 'I want to lose 5kg in a week so I can fit into that dress on Friday!' or 'I want to switch to a 100% paleo diet today' or 'I want to get from couch to marathon in a month.' All of these are noble goals, but they aren't realistic, and they aren't sustainable. These kinds of goals set us up for failure before we've even tied up our trainers. What happens next is that after 2 weeks of hitting the concrete and still maxing out at 5 kilometres, it is easy to declare that it's all too hard and throw in the towel. Let's be real. Life gets busy. We all slip up. We can't change all our habits at once. And sometimes, we just end up back at square one. That's ok! Research shows that it takes about 2 months for a new habit to form. It doesn't happen overnight (or even over a week, or a month). Sustained routine for two months is necessary, and only then will something start to feel like part of our daily rituals. That's where something like my 8-week challenge comes in very handy. A helping hand The Road to Aesthetics 8 week challenge gave many people the helping hand they needed to change the directions of their lives. Lots of people have the motivation to make a change, but they don't have access to knowledge about the proven techniques that really work. What I really want to do every time I set up a challenge like this is optimise every participant's chance of success. I know the drill. This isn't most people's first time at the rodeo – maybe they've already tried going it alone and are now reaching out for professional help – I know that for some, another false start just won't do. During the course of the 8-week challenge, I showed everyone involved just what is possible, and how to achieve not only the daily exercises but also how to build and sustain the positive mental attitude that will help build lasting success. By incorporating everything into an easy to use app packed with loads of useful information, I made sure that everything needed for success was right at participant's fingertips. The main reason I do what I do is that I get so hyped on seeing the end results. There is nothing like knowing that you have empowered someone to do something that they might have felt unachievable. Take a look at what a couple of our winners had to say.

This is the largest change to our daily lives since World War II, with many of us having to make sacrifices we never thought possible. I mean, no more protein shakes at the gym for 12 weeks, seriously. But come on, let’s get a grip here. Being stuck at home isn’t that bad. And the sacrifices we are being asked to make is for the benefit of everyone. So let’s just knuckle down and get it done. Because the sooner we start, the sooner we can all get back to normal. So in this blog, I want to touch on a few ways we can get through this together with our fitness and minds intact. Get ripped in two weeks... Seriously If you take a look on YouTube, you’ll see a million or more home workouts posted there. But how many of them are actually useful? Usually, it's a ripped guy or girl working out in a gym complete with weights, treadmills and cross-trainers making unrealistic claims about getting ripped in two weeks with a simple 20-minute daily workout. LET’S GET REAL, THIS ISN’T GOING TO HAPPEN... So in this blog, I want to take a more holistic and honest approach to fitness. I want to focus on your diet so that you keep eating healthily at home. I want to give you a few tips to help get your personal life in order. Finally, I want to share a few simple workout routines you can do at home without any special equipment. So you don’t need to take up cat curling or try the bottle cap challenge to make it through isolation. Give this blog a read. That way, when the time comes to return to work, you’ll be in better physical and mental shape than ever before. Take a deep breath OK, we are where we are, and there’s nothing we can do about it. So the first thing we should do is acknowledge that, take a deep breath and focus on the things we can influence instead. For most of us, that means our mental health, relationships, fitness and diet. Check-in with family and friends There is nothing like a crisis to show you how important friends and family are. So make sure you check in with them every few days. There are so many communication options open to us these days. So you have no excuse for not checking in with family. I recommend setting aside a few minutes each evening for friends and family This is important, in fact, more important than fitness, because us humans are sociable creatures. Research shows that socially isolated people are less capable of dealing with stress, more likely to feel depressed and less capable of processing information. If you’re not careful this can lead to problems with decision making and memory recall. So if you take anything from this blog, remember this. MAKE TIME FOR SOCIAL INTERACTION. Get your life in order We all lead busy lives which means we often lose focus on other things going on around us. So now is a good time to take the opportunity to think about the other aspects of life that make it so rewarding. Take a little time to think about your relationships, both personal and professional. Is your home life as happy as you would like it to be? If not, think about what would make things better. Are you spending too much time at work? Use this forced hiatus wisely to assess what is important to you. You may be surprised by the answer. If you run your own business, this bound to be a stressful time. Keeping yourself busy can help. Start by planning what you are going to do when you return to work. Think about how your business can help other businesses get back to normal. You could also assess how your operations can be streamlined using new software or processes. Finally, remember the devil makes work for idle hands. Being stuck at home all day with nothing to do is sure to drive you insane. So now is a good time to take up a new hobby. Try drawing, painting, needlework, cooking, learning a musical instrument or practising meditation. All these things will help reduce stress and keep your mind active. Fitness it’s important to make sure yourself and those around you are ok first. Fitness is so also so important right now. A healthy mind and body may be just the thing you need to get you through. We are all in different situations at the moment so I’ve broken fitness down into two categories. Those who can still access a gym and those who are confined at home. There are special considerations for both, so check out which is most appropriate for you. Your gym is closed If your gym is closed, don’t panic, this is only temporary. You won’t undo all your hard work by being at home for a few weeks. However, there are a few steps you can take to maintain your fitness levels while in isolation. Eat properly Diet is one thing you can influence. It may be tempting to live off takeaways for the next few weeks, but this is not recommended. Remember you’re at home so you will be expending less energy than at work. You should, therefore, adjust your calorie intake accordingly. If you are a client of mine, make sure you reach out so that we can adjust your diet to help keep you healthy without putting on weight. Keep active You must keep active at this time. It’s a good idea to set aside a few minutes each day for some appropriate home exercise. If you don’t have any equipment at home, purchase a cheap set of dumbbells or resistance bands to see you through. Recharge and recover If you’ve been training hard over the past few weeks, take this opportunity to recharge and recover. Your body will thank you for it in the long run. Focus on stretching and low impact training for your legs and arms. Low impact training should not overstress your body but still get your heart pumping. Gym open If you still have access to a gym, it’s business as usual. You just need to focus on improving your hygiene and perhaps changing the time of day you train. Up the hygiene Remember to wash your hands with anti-bacterial handwash after you enter the gym and before you leave. You should also avoid touching your face when using gym equipment. This can be tricky, especially if you have sweat running down your face. So bring your own towel and keep it tied around your waste. Don’t leave it on the floor or equipment where it can become contaminated. Be mindful of others If you are young, fit and healthy you shouldn’t be impacted too much by the virus. But it can be deadly to the elderly and anyone with an underlying health condition. So always be mindful of other users in the gym. Most gyms are practising social distancing measures by limiting numbers and ensuring all members are kept at least 2m apart. If yours is not, you should implement these measures yourself. Pick a quiet time to train It may be sensible at this time to pick a quiet time to train. This will make it easier to ensure you are always at least 2m apart from other members. It will also limit your exposure to the virus and reduce the risk of passing it on. Remember though, you can still pick the virus up from surfaces and equipment, so enhanced hygiene rules still apply. If you are feeling unwell, STAY AT HOME It goes without saying, but if you are suffering from any flu-like symptoms, you should avoid going to the gym. This could be harmful to your health in several ways. Firstly, other gym members may try and lynch you. Secondly, training when under the weather is bad for your health. So wait at least 14 days after your symptoms subside before heading back to the gym. How can I help? We’re all in this together, I have you covered with effective home workouts that will achieve real results. These workouts will also come with personalised workout plans which include ketogenic, dairy-free, low carb, pescatarian, vegan, vegetarian options and much more. So don’t laze around and let all your hard work in the gym go to waste. Take this opportunity to mix up your routine and focus on your nutrition, lifestyle and mental health. That way when this is all over, you’ll feel refreshed and raring to go help get the world back on its feet. Remember, train hard, stay safe and think about others. Matt

Unfortunately in life, there are always going to be obstacles on the journey to achieve our goals. Sometimes, these obstacles can come in the form we least expect such as our friends, family and co-workers. In this blog post, I will share my thoughts and tips on overcoming adversity whilst on your fitness journey to hopefully inspire you to self-reflect on those around you, and analyse the relationships you have in your life. No matter what your fitness goal is, whether you'd like to lose 10 pounds or run a marathon, there is a high chance you will come across adversity. Often, when people attempt to achieve something outside of the norm, or above average, people feel entitled to have an opinion on the goal, even if it has no direct effect on them. The most opinionated people are often those closest to us, such as our friends or the colleagues we see every day and it is important you consider this as you work towards your health goals. Why do the people we love try and bring us down? This is a question many people struggle to answer. In reality, there is no easy answer to this question, and there can be many reasons why those close to us try to bring us down, such as… They don't want to see you get hurt if you fail. They have never been able to achieve similar goals so don’t think you can either. It makes them feel better about ignoring their own goals by putting yours down. A friend may even be experiencing all these reasons at once, causing them to put down your goals and not provide you with the support you deserve. The only thing you can do in this situation is explain why you hope to achieve your goals and ask them to either support you or keep their opinion to themselves. Think about it, do you know anyone who likes to lose? You may not think you have competitive relationships with your friends and family, but it is often in a person's nature to compare themselves to others. Preventing adversity When you set out to achieve your ambitions, there's often not a lot you can do to prevent adversity. As always, however, prevention is better than a cure. Here are some of my top tips for preventing adversity from affecting your fitness journey… Be careful who you share your ideas with: Working hard towards your fitness goals is an exciting and rewarding experience, so much so that you may wish to broadcast your fitness journey to the world. When it comes to self-improvement, you will first and foremost benefit from your work so it may not be something your friends or colleagues want to hear about, causing them to react negatively to hearing your fitness updates. In today's world, people feel entitled to share their opinion online even if it may have negative consequences, so consider if you are emotionally strong enough to overcome adversity before you use social media to update associates on your fitness journey. You don't need to convince your friends, family and co-workers to feel the same as you: It can be frustrating when you disagree with a loved one or colleague about something you are passionate about, but it is a common occurrence. It is not your responsibility to alter the mindset of a friend and you don't need to waste your energy trying to convince them to have the same opinion as you. Have confidence in your ambition and goals and accept that some people may never have the same determination as you. Removing adversity Let’s talk about removing adversity. If you can't prevent adversity but you recognise it is present in your life it's time to take action. Tough love coming at you! You ready? Think, who are the top 5 people you spend that most time with? They could be friends, family or co-workers, for example. Once you have these five names in your head, ask yourself the following questions: Do they make you happy? Do they bring value to your life? Are they genuinely happy to see you succeed? Are they making you strive to be better every day? Sometimes we live in denial that those we love are actually bad for us, so take your time answering these questions, really dig deep for the answers. If your genuine answer to any of these questions is no they don’t, trust me, you need to remove them from your life, or at least hold them at a safe distance. Of course, you don't need to cut these people out of your life completely or be nasty towards them. Simply, start to distance yourself from the person or people in your life who aren't having a positive effect. For example, if a co-worker is having a negative effect try to take your break at a different time to them, only discuss issues related to work and politely decline spending time with them outside of work. This exercise can have a positive effect as if you answer 'yes' to every question for a specific person, you know this is a person to cherish who you should put your time and energy into. But wait, what about the people you don't physically know but spend a lot of time with? Whether you spend hours looking at influencers on Instagram or listening to podcasts, you must also ask these questions about virtual friends and idols in your life. For example, you may only have 2 physical people in your circle and the 3 others who don’t even know you. One rule I suggest to my close circle is to go on their social media feeds, and if a post or influencer doesn’t have a positive influence on you, make you feel good or make you happy, remove it from your feed. You don’t need to block friends and family, simply hide their activity to ensure you create an online world for yourself that is full of positivity that will help you along your fitness journey. You only get one life, so choose wisely who you share it with.

Adopting habits that last a lifetime The main barrier which people face when it comes to losing weight, increasing their fitness or being the version of themselves that they want to be is persistence. Inevitably, changing long-standing habits in order to make more positive choices takes some getting used to. Unfortunately, without the right mindset, it's virtually impossible to stick to better choices, no matter how good your motivation might be. That's where my 8-week challenge course can make the difference. I use a range of proven techniques to help my clients adopt a mindset that's going to maximise their chances of success. With the right outlook, almost anything is possible! To succeed and stay successful, there is a need for life long change. During my course, I'll show you not only that this is possible, but also what works and what hurts when it comes to achieving a positive mental attitude. It's not all about saying no! For many people, a healthier lifestyle immediately paints a picture of deprivation: NO pizza; NO alcohol; NO anything pleasurable! I say YES to pizza; YES to alcohol - but in moderation. Remember, the fresh behaviours you'll be adopting during my 8-week course are going to be the foundation for a lifetime of change. This is not a diet, or a fad, or a "get ripped quick" solution. It's not realistic to commit to spending the rest of your life without one or two guilty pleasures. What you will learn is how to make the occasional treat exactly that - an occasional pleasure. By creating balance in your food choices, it's possible not only to drop or gain weight as necessary but also to maintain your ideal weight. Simple changes make a big difference Are you drinking enough water and getting enough sleep? These are two simple lifestyle habits which can make an enormous difference to your well-being, in addition to making it much easier to stick to your training schedule and nutrition programme. Staying sufficiently hydrated not only enables your body to work optimally, but it can also reduce food cravings and increase feelings of satiety (fullness). Try drinking a glass of water before meals to feel fuller; many people interpret thirst as hunger - if the cravings bite, try drinking some water and waiting to see if they go away. A solid 6-8 hours of sleep is essential for mental and physical health. It's during sleep that the body and mind have time to rejuvenate. When you're tired, not only is will power at a low, but your body is more likely to crave high-energy, carb-dense snacks - a recipe for disaster! During the 8-week challenge, we'll cover sleep hygiene tips as well as some techniques and tricks to obtain restful slumber if you struggle with insomnia. Eat more of the green stuff with an individual meal plan My experience and research tell me that green vegetables are one of the key ingredients of a healthy diet. Containing valuable fibre and micronutrients, everyone should be aiming for at least two generous servings a day. I find the best way to adopt healthier eating habits is to start swapping some of the poor choices for good ones. As part of my 8-week course, we'll look at how to make healthy eating a habit. From fast options that fit with your schedules to the simple swaps and choices which can make an enormous difference, I cover what's needed to set you up for a lifetime of nutritious, balanced eating that's also realistic, manageable and includes a well-earned treat now and again! Sign up now to receive a customised nutrition programme that takes account of your allergies, preferences and goals. I consider a wide range of factors in creating your programme, ensuring you have a meal plan that's convenient, delicious and geared to make a difference! Tailored training to match your goals Want 2020 to be the year you get ripped? Or is 2020 the year you increase your cardio fitness, or become more toned, or simply improve your mobility, flexibility and stamina? No matter what you want to achieve, during my 8-week challenge, I will show you a workout that will get you the results you're looking for. What's more, you'll learn how to keep tweaking and changing-up what you do in order to take your fitness to the next level. From top tips to get that little bit more from your training to reliable methods of boosting motivation when it all feels too much, sign up and discover how the gym can become a permanent, enjoyable fixture in your daily schedule. If you've got a medical condition or injury which limits activity, don't worry! My tailored routines provide an achievable workout for almost anyone. Sign up and see the permanent changes which 8 weeks can make! When you sign up for my 8-week challenge, it's my privilege to provide you with the tailored training and nutrition programme you need to start making positive changes which will often last a lifetime. We all know there's no quick fix or instant solution to obtaining the weight loss or physique you crave. Rather, there are a number of manageable steps which I can help you take to set you up for success. If you're ready to commit to a lifetime of health benefits through a better lifestyle, I'd be delighted to help!

We all know Christmas is a time of indulgence and excess. That’s part of the fun of Christmas when you’re an adult. The social aspect and the delicious treats put the magic back into the season. However, that magic doesn’t have to inevitably be followed by weight gain or a drop in your fitness. Or both. Understand why it’s hard to stay in shape over Christmas Being mindful and aware of a problem is the first step to managing it. Therefore, don’t treat Christmas weight gain and a slump in your exercise routine as inevitable. Instead, realise that it’s hard to stay in shape over Christmas because: You are out of your routine. It’s easy to stay on top of your intake when you have time to make a meal plan each week, and stick to it. However, when you’re eating out or at a friend’s place, your regular healthy eating routine is disrupted. There are more exciting things to do. Even if you don’t eat out at each gathering, you will probably still come home tired, and therefore too tired to choose a healthy option. Plus, you’re likely too tired to make it to the gym, or even get out your Pilates mat. And who wants to be shopping for food when you could be shopping for glittering decorations and presents to delight your friends and family? You’re not in control. If you’re eating out or sharing dishes friends have made at a party, you don’t know exactly what you’re eating. This is where extra calories can creep in if your friends are cooking with butter where you normally wouldn’t or using white flour instead of wheat flour in their baking. Have a plan. Remember, letting your fitness and healthy eating slip over Christmas isn’t inevitable. You are in control, and all you need is a plan: Team up with a friend It’s much easier to stick to a workout and healthy eating plan if you’re doing it with a friend or partner. This is even truer over Christmas time when the added support is crucial. Make a commitment with a friend or partner not to overindulge - you can then keep each other in check at parties and functions. Also, make time to work out together. It’s proven that committing to a workout buddy makes you more likely to turn up to exercise than if you were going it alone. Don’t over commit This one is not just there to help your exercise and diet program; it will also help your mental health to say no once in a while. Give yourself time off each week to spend a night at home and recharge. Choose the functions which are most important to you and skip the others. Alternatively, make plans to see those people at other times, for example, organise to go to the park or for a walk instead. Eat healthily It’s alright to decline food at a Christmas function and eat before you leave. This allows you to stick to your healthy eating plan and you know exactly what you’re consuming. You’re then less likely to fill up on party food that’s just empty calories and can save your indulgence for your favourite Christmas treat, whether that’s the eggnog or the pudding. Drink water You don’t have to turn into a teetotaller, but staying hydrated will help stop you from overeating. Drinking enough water also helps with your digestion and helps you metabolise the alcohol you do drink faster, so you’ll be able to bounce back the next day into your regular routine. Distract yourself When you get to a Christmas function it’s easy to gravitate towards the snacks. However, if you remove temptation, you’ll be more mindful when you do eat and will be able to make better choices when you do take a bite. How to manage your exercise at Christmas Fitting exercise into your silly season plans can actually make you more social. When you exercise regularly your energy levels increase, and you’ll be able to bounce back and into the next event faster. You’ll also have a powerful rush of achievement when you meet your workout goals. The end of the year can feel like it spirals out of our control, however, if you’re able to turn your eating and exercise habits around during the Christmas period, just think about the positive start you’ll be able to make to 2020. Managing your exercise at Christmas time can be as easy as: Choosing fun. You don’t have to be stuck inside a gym to be burning calories. Especially not when we have such great weather when you could be working out on the beach or joining a dance class. Walk it off. As long as you’re moving your body, you’re burning calories. It’s easy to suggest a walk to friends and family after dinner. Or if you’re at a friend’s house take their dog for a walk. Just stay active. Finally, make sure you’re tracking your progress. This includes knowing your calorie count at each meal, watching the calories you burn and the intensity of your workouts, and sticking to your workout plan. Road to Aesthetics uses a simple smartphone app to help you stay in shape this Christmas. Why not download my free eBook as well to find out more about achieving the right balance over the festive period?

Although many people yearn to possess an aesthetic physique, working out the training program and nutritional plan that's going to give you the results you crave can be a challenge. Because everyone is different, what works for one individual just won't give another the look they want. Having worked with a significant number of clients who aspire to an aesthetic physique, I have found that there are several general guidelines that can help you work out what you need to do in order to move more quickly towards your goals. If you want to see positive changes to your physique, I recommend the following suggestions: Always utilise form over weight Although it can feel satisfying to see those numbers go up, the reality is that without the correct form, you're not working on the muscles you need to in order to see the results you're looking for. If in doubt, it's always better to opt for a lower weight, but check that you're performing every single rep correctly. Watch your movements in the mirror and/or ask your coach to assess your form, particularly when it comes to the last few reps of a set, when it's all too easy for form to slip! Watch your technique Even experienced gym-goers can end up injured if they adopt poor technique. It only takes one poorly executed lift to end up with an injury that could set your training back months. In addition, poor technique means that you're not getting the full benefit of the move you're attempting. I suggest that you ask your coach to talk you through each type of exercise in your routine, so that you are clear about what's required. Don't rush! And always remember to take care of your back. Visualise your body as you want it to be Deciding on how you want your body to look isn't always easy. I find that visualising your body as a blank canvas can be an excellent starting point. This gives you the freedom to envisage the end look you're aiming for, which in turn allows you to work out which groups of muscles need to be worked on to achieve your goal. Although everyone is built differently, there's almost always potential, through hard work, to alter your body's shape until it more closely fits your chosen ideal. Some people find it helpful to consider their body as a piece of rock in the first instance, which they will then sculpt to create the aesthetic they desire. By breaking down the work that's needed and deciding which groups of muscles need particular work, it's possible to identify a training routine that's going to have you working towards your goal. Regularly assess your progress Every few weeks, it's worth taking a long, hard look in the mirror to see how far you've come. Note where progress has been made, as well as where additional work is needed. This can be helpful when it comes to structuring your training sessions in order that each hour spent in the gym achieves optimal results. I recommend starting your training by working on your weaker muscle groups, tackling them whilst you're fresh. The rest of the time can then be spent on the stronger groups. Compound movements work wonders! There is a reason why vigorous, compound movements such as squats, benchpress and deadlifts should form the backbone of almost any training program: they work! These exercises utilise not only the majority of the main muscle groups, but they also engage the core and the ancillary muscles which are essential to overall strength. Compound movements are able to target muscles which are difficult to isolate, as well as being an excellent way of raising the heart rate for enhanced cardiovascular benefits. In addition, if you've only got limited time to train, a few sets of compound exercises will ensure that almost all muscle groups receive a workout. If you want a toned, aesthetic physique, compound movements are the way forward! Mix it up! Muscles quickly adapt to one way of working, meaning that the positive changes you want to see can slow if you stick to the same training routine for too long. One of the best ways of counting this is to adopt a variety of different training techniques and exercise forms. For example: drop sets; progressive overload; time under tension; and exercise variations to target specific muscles in a different way can all not only speed up results but also provide added interest to your workout. It's always easier to engage with a workout that offers something fresh, so mix things up regularly for the best results. Take your time Unfortunately, there are no shortcuts to getting the aesthetic that you want. Change takes time, dedication, effort, patience and consistency. A marathon rather than a sprint, one of the key qualities needed to succeed in your endeavours is persistence. Achieving the physique you want frequently takes years of hard training and clean eating. Because of the level of commitment and self-sacrifice required, it's important to find ways to make your training journey as enjoyable as possible. Not only will a training program that's enjoyable be easier to stick to, but there's also no point in being miserable for the sake of it! I recommend finding a good, motivational trainer who you feel at ease with and who also has the knowledge and skills to help you get the results you're looking for. You will need a personalised program that's tailored to your individual needs, as well as the chance to work with a coach who inspires you to give 110% every time. Whilst there are no easy routes to obtaining an aesthetic physique, there's certainly plenty that can be done to optimise progress. I find the suggestions given above really do make a marked difference to the results my clients enjoy. Whether you are new to training for aesthetic improvement or are an experienced individual who wants some fresh ideas, these tips can often be game-changers.