Simon Says: Keep – It – Simple !!

First of all, too many people believe workouts need to be complicated, full of loads of exercises, yet some of the best workouts can be achieved in just 3 exercises.

If you did just 3 exercises, with great technique, each day, instead of once or twice week doing hour long sessions of many exercises, you would see improvement in far more areas.

Progress, ability, performance, stamina, toning, weight loss, energy, strength, balance.. The List is endless, because..
If you do something everyday, its as they say, practice makes perfect. Also, after just 21 days, you’ve created a new habit, that you most likely won’t be able to go without.

Yes there’s also the issue that if you only do the exact same thing, your results can plateau.. But if you just add a little increase on each exercise every few days, you’ll find you’ll only achieve more..!!

SO TIP NUMBER 1:
Warm Up GOOOOOOD!
exercising on cold tight muscles will only bring you closer to injury, and you don’t want that.. der.. so a light jog, skipping, rowing if you have bands, bike ride, anything for just 2-3 mins to get the blood flowing.

TIP NUMBER 2:
DYNAMIC STRECTHES NOT STATIC.
Don’t know the difference?
Dynamic are basically, rang of motion tests, moving stretches.
Have you seen football teams doing weird leg kicks, reaching down, leg turnovers etc..? these are dynamic (video coming soon to SSPT of dynamic routine)

Static, are the ones we’ve grown up with, where you’re Static, not moving, doing a nice big stretch. But what we need to know is it can actually weaken muscles too. So if you have a big workout coming up, just do dynamics, have your good warm up and then off you go!
Once you’re done, then YES, static stretch away. It’s a way of telling you body, “right, lets check our flexibility.. good.. now lengthen.. and lets go rest and repair these muscles”.

Also, muscles need to be lengthened and stretched, to grow, recover well, and build up strong! If you keep doing tough workouts, and never stretch, you’re only going to tighten up those muscles, get less out of them, performance wise, and then most likely follow with a good old tasty SNAP! because your short tight muscles just couldn’t handle it anymore!
SO, before workouts, Dynamic! afterwards, Static.

TIP NUMBER 3:
Pick 3 Exercises, Core, Arms, Legs!
Keep It Simple is all i can say! If you struggle doing regular body weight exercises like Push Ups, from your toes, not your knees.. then forget doing Anything Else!
From my PT experience, most people struggle with basics – How and Why??
Lets use push ups for this example..
Girls:
+ May not have the strength and can barely reach half way down
+ Arms are always in a position above shoulders where the head reaches hands, so its actually a position causing more harm than good. Where are you hands when say moving a fridge? you push it in with your weight behind your hands, so CHEST height is where hands belong. So often i see “prayer push ups”.. you know what i mean, bum left in the air, head goes down only
+ Breathing! Oh my, how funny it is, this is one of the most common things people forget, regardless the fact you need oxygen to do Everything! haha i’m always finding myself asking clients.. “are you breathing??” to the response.. “Oops, forgot” :)
+ Repetition! If you do Push Ups once a week, say at a PT sesh.. you’ll never get good at them, so by sticking to basics, and making it an everyday ritual, you’ll obviously be kicking ass at them in no time AS LONG as you push yourself everyday at them.
+ Lift and Lower, don’t use momentum! Instead of chucking yourself down which brings force, therefore making it harder to push up, learn to be strong by controlling your weight and lower down slow, then push back up with force. You’ll get better, quicker this way.
Guys: (yes you’re troublesome)
+ EGO. you don’t all do push ups, or any exercise in fact correctly everytime! Guys are too in a rush to prove how awesome they are.. i admit it too.. but technique should always come first, not 10000000 reps. If you can do 10 slow reps or hold your weight for 10 sec, who cares how many ‘sex-ups’ you can do.. yes you’d be surprised how many guys look like them and the ground have been at it before! So try next time, listen to anyone who’s guiding you to better technique and don’t be too stubborn to take helpful criticism.
+ Quality over quantity. Briefly touched on, but yes, fewer reps better, all the way to ground, without momentum, is far better for growth and strength, than 1 Gazillion reps. No one’s counting, if they look like crap..

SO Back to the 3 exercises.. You could say Pick 1) a Plank Hold, for core 2) Push Ups for arms and 3) Squats for legs and butt. Do each by say 3 sets, because 1 normally won’t be enough, do each as technically perfect as you can, and stick to these for your strength workout. For cardio, either a run, bike ride OUTDOORS (because riding nowhere in front of a telly in air con is NOT riding) or swimming laps, can be ideas for your SIMPLE CARDIO!
When you are Captain Awesome at these simple things, let me know

Simon Says: We all envy, respect, and admire sports stars who have achieved amazing greats in their careers.
Tennis players, golfers, footballers, swimmers etc.
What we must acknowledge is, they are just everyday people like all of us, but, they became something More, because they dedicated themselves to greatness, make no excuses, passionate and continue to strive for better results, Everyday.

We ALL can become something great if we Choose to dedicate ourselves to betterness and let Nothing get us down!

They (sporting greats) wanted something bad enough, they worked hard for it!

When you put your health & fitness #1, you can achieve anything, for those who “work too much”, remember, don’t Live to Work, Work to Live!
Think about it.. will you be able to work if your health & fitness suffers?
Even if you could.. work sucks when you’re sick, you can’t do it 100%
AND.. will you be defined as ‘someone who just worked’..? Or do you deserve better?
Yes you bloody well do!!

Simon Says: work will always be work.. but..
Greatness comes to those who Take It!
Want More and then Do More and you will only Achieve More!

So what do you want? What are you prepared to do about it..?

Remember the Simon Says Quote for 2012.. “Get It Done!”

Simon Says: Are you your own ANTI-Motivator??
Ohhhh bed is too comfy this morning.. Too hot.. Too Rainy.. etc?

Don’t make exercise the devil CHORE then in your mind, associate with positive ideals.

Go for a Bike Ride, Go to the beach and body surf, or play games with the kids in the park, even playing Wii at home or Xbox Kinect where you have to Move alot! Find things at first that make exercise fun, or if hot, cooling.. And you’ll find Purpose!

Maybe Buy Kickass NEW exercise Clothes, or Shoes or Resistance Bands or anything that make you excited to do it!

IF STILL you just can’t do it, get a friend to send you ‘Guilt Trip’ Texts about Moving your Ass! or even get them to drag you out of bed and do it with You! they say Circle of Influence is HUGE! so hang out with fitness freaks!

Buy a Whiteboard, put it on the wall where you walk past Everyday (kitchen etc) and write down in HUGE print, goals for the day, week etc, Eating ‘to-do’s’ or ‘not-to-do’s’ and pretend its school and then rememeber the other day’s quote for 2012..

GET IT DONE!!

A new motto for all in 2012 can help you achieve, instead of just listing goals as usual to conquer.
One I have made for myself and hopefully you all can use is “Get It Done!”
If you think of and/or write down all the areas you’d like to improve in 2012, whether it be your Health & Fitness, Travel, Finances, Tidiness at Home, Bookwork, whatever.. Don’t think about it, what’s involved, how long it will take etc, stop procrastinating and just keep telling yourself.. “Get It Done!”

If ‘Weight Loss” is your goal, then focus more on the ‘weight gain’.. Really??
Yes, what i mean by this, is focus on what you’re eating, drinking and exercise you’re doing, to put On the weight..
You’re not born big, so it must be what you’ve been doing that’s the issue, so change it all!

Start eating healthier, force yourself to like Veges, Nuts, Fruit etc more.. Cut out Alcohol.. Exercise More than you Eat! (is the biggest key factor) but still make SURE to maintain eating 5-7 times a day, otherwise your body’s metabolism won’t feel the need to work much! Simply remember, it’s about portion control, never eat lots to make up for missed meals.
Change your Circle of Influence, the people you hang around normally have an effect on what decisions you make.
De-clutter your life! If you’re hanging onto things from the past that remind you of the old you you’re trying to rid, throw away stuff.
If you’re messy, try clean everything up, maybe have a re-arrange of your house, bedroom, definitely your pantry and fridge contents and you’ll feel so good about change, you’ll continue on the positive energy and it will transfer across to your other areas, like health & fitness etc.. just “Get It Done”.

So write down everything you need to change, improve or rid yourself of and remember - Problems + “Get It Done” = Solution!

More story coming..

Stop Making Excuses! and get FIT and HEALTHY with Simon Says ONLINE PT.

- Workout Anytime, Anywhere you have an Internet connection!
- Best of all, Save Money and still get a good, quality workout.
- Track your success week in, week out, with work-at-home-sheets.

DO any of these sound like YOU??
Do you work odd hours?
Do you have kids and can’t get to sessions?
If it rains, does that stop you from working out in the outdoors?
Are you wanting a PT, but not sure if you can afford it?
Are you embarrassed or selfconscious about working out in front of others?
(any others questions or examples, please do comment them below)

Then ONLINE personal training is the best option for you!
It’s Super Affordable.
Its easy to do whether you have a webcam or not.
Its as often as you like, whether its a session, a program check up, a text, an email, a motivational message..
Whatever it is, Online PT offers loads to those who struggle making 1on1 or group sessions.

CHECK OUT the ONLINE PT option page for more > Simon Says Online PT

When we think tools, we think, Saw, Screwdriver, Hammer etc..
To do the jobs we need to use these tools, they become our only and best option, but do the job better than anything else.

So in our world of being Healthy & Fit, which logically should be Priority Number 1, as without it, everything else becomes so much harder, or impossible..
WHY can’t we use the Right Tools..?

Everything will only ever come down to the magic word CHOICE, but do we make the right choices in life? when you think of at least 20 people you know.. mostly, the answer is No.

SO WHY is being healthy and keeping some kind of fitness regular, SO HARD to be important, compared to the VICES we LET run our lives.. We know the Tools that exist, don’t we?

When given tools to become Drinkers, Smokers,
Drug Takers, Overweight etc.. we EXCEL, right?
- How often do you drink/smoke and why?
- How much would you spend on these tools?
Are the reasons ever that good? or justifiable?
Do we simply let them run our lives, beacuse it’s Easier to do these, than it is to stay fit & healthy??

Yet, when given tools to become Healthy or Fit..
- We Struggle
- We Complain
- We make Excuses to do later
- We try them, then Give Up, Try again later down the track, but Give Up again..
Then funny when we start saying things like:
- Can’t Afford It
- Don’t Have the Time
- I’m not a morning person
- I’m Just Too Busy.
- I love junk food, chocolate etc, but i hate being fat.
- I’m too Stressed with Uni, School, Work etc

SIMON SAYS:
Don’t use work or stress as an excuse. Getting FIT and healthy, Making time to do these, will help you be MORE productive, but RELIEVE STRESS from Work, Uni, School.

When it comes to my SSPT clients, I provide Work-At-Home-Sheets, for exercise, eating, and goals, BUT, and i say this with a smile.. I know hardly any of you are actually doing them  I’m not here trying to make anyone feel Guilty, But I ask, are you the ones, who probably should? It’s about reminding you there are easy options available, not guilt trips.
Is it really that much effort to fill out some sheets, especially when it’s FREE, takes 2 mins, and helps to make your life more Positive..
when all the Vices in your life, do the complete opposite.. and leave a negative impact..??

So what are THE RIGHT TOOLS? and HOW do we use them?
The best option, first, when doing something you don’t know too well, is to EDUCATE YOURSELF!
NEXT, it’s about practice makes perfect, remember, it only takes 21 days to start or break a habit..

Regarding HEALTH, the right tools are:
- the interent, magazines, books, health tv shows – For RESEARCH, Do you OWN, ANYTIME, as often as possible, these tools are endless!
- Health food shops, local fruit & veg stores
- Best of all.. EXPERTS – Nutritionists, Fitness Trainers etc
- the obvious, FRUIT & VEG

Regarding FITNESS, the right tools are:
- Fitness Trainers, Groups, Classes, Gyms etc anything that gets you moving
- Sporting Groups, Clubs etc, or get out there and try things, like Surfing, Tennis, anything that is fun and get’s your active is a double win!
- FRIENDS who engage in regular exercise. They say our ‘circle of influence’ is a huge thing in our lives, so, if you hang with Fit people, you’re bound to join in, or follow in their footsteps.
- and again the Internet, Magazines, Books, tools like my work sheets.. basically anything that is AVAILABLE to get you fit, active, energised, whatever! It’s ALL GOOD!!
- the obvious, YOU, your Arms & Legs.. JUST DO SOMETHING!

SO, ask yourself some of the questions above, in this article..
Do you allow yourself to sabotage all the good in your life, by doing all the bad too often?
Well TODAY is the DAY to CHANGE that.

And if MONEY is important in your life, as it can be with most of us these days..
CAN you stop spending money Ruining your health & fitness, or avoiding it, and start putting it towards making yourself FITTER and HEALTHIER, which in turn may mean, you’ll SAVE money on going to the Doctors, having to use medication for illness, because you no longer get sick and buying all that alcohol, ciggy’s etc

If you HATE (get jealous of) healthy, fit, people.. because they never get sick, seem so energetic, happy etc..
Isn’t it worth giving it a try?
You’ve tried doing it your way already, so it can’t hurt right?
You may just like it..

SIMON SAYS:
Stop living your life, for work, social engagements or others.. and start living for YOU. Because without your health & fitness, you can’t do everything else, that’s worth living for!

Sim.

Doesn’t matter how many posts you may read..
How many trainers you’ll hear it from and how much i find myself also finding new ways to say it..
The ball is always in your court!

It’s only up to You!
You can hire a trainer..
Go to a gym..
Or exercise with a friend,
But how hard do you chose to train? how often do you cancel or postpone? do you honestly do enough a week or when you do train, do you train properly?

No one, other than ourselves, can truly be kept accountable for our fitness and our health.

Having someone guide you through the knowledge of how to do that, is what trainers like myself are here for, but unless you Practice Living It Everyday and not use fitness and health as a thing you only do once you’ve gotten to a bad stage, or see it as a chore, it will forver be a hassle and a massive challenge to overcome.

If you are doing things that BURDEN your health.. simply acknowledge it! and put a stop to it!
See it as a poisonous part of your life that’s trying to pull you down and ruin you, if you associate enough negativity with it, you should hopefully get rid of it!

When it comes to exercise, always pretend like you’re going to soccer practice to be the best, and to do that, you must train hard! Like the most skillful soccer players, you must have the best Technique! Don’t ever let yourself down! If you feel you’re having trouble, ask your coach why? and ask how to do it better! that’s why we are here!

Everything CAN be simple if you simply apply yourself and WANT IT!

Keep exercises SIMPLE
Make sure they are EFFECTIVE
Never make EXCUSES
Keep YOURSELF ACCOUNTABLE

SIMON SAYS : simply want the BEST out of yourself

As important as your choice was to START some regular fitness, maintaining it is the real goal to achieve, only then does it become Lifestyle.
We all know though, Motivation is just so hard this day and age unless it was your doctor telling you, you have to, but that’s the very last reason for exercise.

The reason’s are simple.
The hard work everyone cringes at.
But the life long results are More than Worth it!

I always tell my clients, you need to find Triggers of Motivation.
Good Music that gets you going.
Movies that inspire you.
Family or Friends passings that teach you, life is precious, to never give up or slow down.
Friends that enjoy exercise that you know will get you off the couch, and don’t take no’s for answers.
Whatever the triggers, they must be ones that are like shots of Adrenalin, an electric charge that says Let’s Go.

STICKING TO IT!
Next is the tough part, making it regular.

Stay Tuned to this post.. More coming..

That’s Right..
FREE 1on1 Personal Fitness Training!!
Serious? Yep
But there’s a catch right..? Yep
Worth my time? Definitely
Ridiculously Hard, or simple, easy and i don’t have to do much?
Easy, is an understatement

HOW TO GET YOURS:
Obviously there’s a catch BUT for FREE sessions, it’s a simple one!

For a LIMITED number of just 4 people at any given time, (so until they come and go, 4 people only) FREE PT sessions will be offered to YOU whenever you get someone to Start, Sign Up, or just Do some 1on1 Personal Training themselves.
So if you get a friend, family member, neighbour or work mate to do say One 1on1 PT session a week, then YOU yourself will be offered 1 Free Personal Training session a week. If they do 2 a week, then YES, you will get 2 a week!!
This Offer REALLY IS THAT GOOD !!
SO.. Free Personal Training Sessions for just Telling Someone?
YES !!!

WHY?
1) Too often i hear – “I wish i could Afford 1on1′s”
2) I want to help people see the benefits of Quality, Simple exercise.
So i thought, WHY NOT? combine the 2 points and offer an Eye-for-an-EYE style deal.

Also, I wish to spread the word of SSPT Fitness to more areas, such as Noosa, Peregian Springs, Twin Waters etc and obviously extend my base in Coolum Beach.

PLUS, like any business, there needs to be a marketing area, and how Radio Stations get their offers out, by ‘Word of Mouth’ through loyal listeners, I felt I’d be MORE THAN HAPPY to Reward any of you EVANGELISTS (passionate word spreaders) with equal reward to what YOU’VE brought to Simon Says Personal Training!

SO WHAT DO YOU NEED TO DO??

SIMPLE – If You want Free PT and know others who’d like/need/deserve to do Personal Training, just spread the word, tell them to say YOU told them about SSPT and the sessions will be YOURS !!!
Recommendation: Obviously you should try ONE, easier to be an evangelist once you know how good the sessions will be to your everyday lifestyle.
Extras: IF you’d like Business Cards, or Flyers, just ask

Sim

In Need of Some Butt kicking?

Tried different Diet Fads?
Tried cutting out food groups for lengths of time?
Tried every different genre of fitness – gyms, classes, yoga, pilates, zumba, running or others..
And none of these Food or Fitness experiences have worked??

MAYBE.. just a good old fashioned butt kicking and sticking to BASIC Strength & Cardio Exercises and simple, LOGICAL Eating Habits & Nutrition are what you really are in need of..

well.. Simon Says: You Need Simon Says PT.

Message me now.

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Feel better than a night out. Feel better than buying yourself new outfits.

Start Feeling like a Fit Footballer, Male or Female, at their PEAK!

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