Has your trainer lost the 'Personal' touch

Personal training.

The clue is in the title. As someone who loves to help people make positive changes in their lives through the promotion and coaching of healthy eating, exercise, and living an active lifestyle on the whole. I strongly believe that as a personal trainer it is my duty of care to provide a 'personal' service for my clients. Sadly as an industry on the whole it seems that this is not always the case.

Personal training should extend much further than the handful of hours we spend on the gym floor with our clients every week. Firstly we should be inspiring our clients to be better versions of themselves. We need to set an example. If we are doing things that go against what we are trying to preach then why should our clients listen to our advice?

The programmes we create should be tailored to our clients individual goals. They should be well thought out, progressive, specific, not simply a generic programme that anyone can download from the Internet or dream up last minute. And don't forget our clients don't have the same goals as ourselves, so how we train ourselves should not necessarily be how we train our clients. In fact in most cases it should never be! 

Our clients trust us as 'experts' in our field and we should act accordingly. We shouldn't be dishing out exercises blindly, rather explaining exactly why those exercises have been chosen, how they will help them improve, and how it fits into the overall training plan we are building for them for the future. We should be empowering them with knowledge and information not just barking orders or baffling them with science.

The biggest thing for me though is the rapport we build with our clients. We should be treating them with respect and making them feel at ease. When we are with them we should be giving them our full attention. We should be listening to them. Observing how they move during exercises. Coaching them. That is our job and that is what they are paying us for at the end of the day. That and the fact that we should be selling a result not just a service. If we aren't getting the results our clients desire then maybe we have been unrealistic in our goal setting procedures or our training plans are simply ineffective.

If we are in this industry to try and make some quick cash then we are doing it for all the wrong reasons. We should be passionate about our jobs. We should truly care about our clients and the results they are striving for. 

And that is huge for me. That's what I believe sets good trainers apart. They genuinely care. And you can't fake that!

If you are thinking of hiring a personal trainer, or if you have had a bad experience with a trainer in the past. Then please remember what I have said here. Don't pay anyone your hard earned money if you are not comfortable with them. And don't be afraid to tell them either. I would personally rather know if a client wasn't happy with something so I could try and rectify it. And if you have already tried that and nothing has changed then I don't need to tell you that you really need to reconsider who you are working with.

I really hope this hasn't put anyone off if they were thinking of hiring a trainer. I'm just really passionate about making a good impression in this industry that I love being a part of. 

And I want to help put an end to some of the negativity surrounding it at times.

We are not all the same.

I'm biased but I see myself as one of the good guys. Someone who wants to see you succeed. I'd love to hear what your goals are so please feel free to get in touch and let me help you towards them.

All you need to do is ask.

Thanks for reading!

Mark.

New Year, New You?..

New year, New you, New me, New start, New whatever else?

Yes it's open season for all the hopers, dreamers, and born again fitness fanatics to begin their journeys once more towards health, wealth, and the body of their dreams.

For the next few weeks anyway..

It's also the time when certain fitness gurus come together to start ridiculing and belittling these people into a sense of shame and failure before they have even taken those first tentative steps into a world that can be quite frankly intimidating, confusing and down right terrifying.

Yes it may be the case that the vast majority of this years January fitness intake may fall by the wayside long before the Easter bunny comes along, but for some it might just be the year that change actually happens for them.

People within the health & fitness industry sometimes have a very short memory when it comes to these times and forget that they were once standing in those brand new gym shoes as a complete beginner in their own personal fitness journeys. They weren't always super fit and healthy, clean eating individuals, and they once upon a time didn't know the difference between and burpee and a box jump either!

What we should be doing is encouraging not discouraging anyone who is looking to make a positive change in their lives. Motivation, encouragement, and results are the 3 most important factors when it comes to anyone sticking to their New Years health & fitness goals.

The problem is that motivation is a finite source. And unfortunately too many people lose their motivation before they see any significant results. And if we don't encourage these people either then that's the last of the trio of necessary driving factors gone leading to an epic failure and return to normality for the person concerned. Back to square one until next January is the outcome!..

So if you are reading this and thinking about making a fresh start this new year then here's a few pieces of advice from someone who does remember what it was like to be in your shoes.

1: Just make a start. It doesn't matter what with, just one thing that will make you a better version of yourself than yesterday. Don't over think things, it may be something as simple as eating a piece of fruit instead of a chocolate biscuit after your evening meal today. Drink a glass of water with your lunch instead of a can of cola. Take the stairs at work instead of the lift this next week. Hell maybe even take that gym class instead of watching some crappy soap opera on Monday night. Just pick one thing and make sure you do it!..

2: Don't do too much at once. Take that one thing you decided to do and do it consistently. Don't worry about changing loads of different things at once and overloading yourself with new routines and habits. It's much more important to do one good thing consistently than loads of things occasionally. When your new healthy habit becomes a part of your every day routine then move on to something else. Turn that Monday gym class into a Monday and Thursday gym class. Make a healthy breakfast your number one priority when you get out of bed each day. Basically build good habits up one at a time and before you know it you will have changed your entire daily routine into a much more healthy and active version than you were used to. But remember, consistency is key!

3: Don't listen to or read too many different opinions on what you should and shouldn't be doing. Do what is right for you. Do what fits your lifestyle. If you can't manage 3 or 4 visits to the gym every week then try to get in 1 or possibly 2. It's better than none! If you don't have time to cook fresh healthy meals every night then do as many as you can. Try not to demonise certain foods just because someone said its bad for you. Try something, see if it works for you, if it does keep doing it. If it doesn't, change it. Simple!

4: Do not get suckered in by fad diets! The perfect human diet does not exist! If someone is trying to sell you something that seems too good to be true or promises you to lose 20lb in 2 weeks then avoid it! Moderation works. It's as simple as that. Nothing fancy, nothing new, just plain old common sense and logic. Eat well, eat often, and eat according to your goals. That's what works. Every time!

5: Be accountable to you're goals. Tell someone what you are trying to achieve, tell the world if you feel the need. When you become accountable to someone or something other than yourself then there is added impetus for you to follow through with your plans. This is where I'm going to make a shameless plug. Hiring a coach or trainer is by far the number one way to be accountable to your goals. Beside the fact that a good trainer is priceless in designing you a tailored fitness or nutrition plan. The sheer fact that you are paying someone good money and having them watch your progress on a weekly basis is a huge motivating factor for you to step up and make sure you are hitting the mark. A good coach will guide you through the intimidating early period of beginning a fitness program. They should devise a progressive training plan that matches your goals. They are a source of valuable knowledge and information on diet, nutrition, training plans and all things relating to your new healthy lifestyle. And if they aren't living the lifestyle they are promoting then alarm bells should be ringing!!..

So yeah I'm more than happy to be that trainer and coach. I'd love to help you. If not me then please find someone you can relate to and trust. If they don't inspire you or treat you with respect then find a coach who will!..

But this isn't about me trying to sell you something. This is about you and the new lifestyle you are about to embark on. And that's what it has to be. A lifestyle, not a diet, or a chore, or a new fitness regime that is unsustainable and impossible to keep up. It's about picking some goals and sticking to them for as long as it takes to get there. And not throwing in the towel after 3 weeks when the going gets tough. Worthwhile change takes time. Its a process you must go through and the payoff is huge when you get it right. Make some positive changes, build momentum, become the person you want to be every January but have never managed to see.

You can do it. You just have to believe in yourself and do it the right way this time.

I wish you every luck and success on your journey. If you want me to help you just have to ask..

All the best,

Mark

Tips for eating healthy on a budget...

How To Feed Your Family On a Budget..The Healthy Way!

Want to know how you can stick to eating healthy when money is tight? 

Want to know how you can do it for the whole family? 

One of the questions I get asked a lot is how to eat healthy on a budget. For some reason people tend to associate eating healthily with a huge shopping bill every week. This certainly  does not have to be the case and in this article I will help you out with a few hints and tips that have worked for me over the past couple of years.

Becoming a father was a massive shock to the system for me. It wasn't that I wasn't expecting it. I knew things like sleep, free time, and expendable cash would be compromised somewhat. But until it actually happens to you you still manage to convince yourself that it won't turn your whole world upside down. How wrong was I!

One priority I do urge you to keep when parenthood comes around, or in fact you are just trying to tighten your belt a little money wise, is sticking to a healthy lifestyle and diet. It takes some time and effort in the planning and a lot of effective time management but the pay off is undoubtably worth it. If you want to see just how much then go a week surviving on 3-4hrs sleep per night coupled with living on a diet of processed carbs, caffeine, and takeaways and see how bad you can really feel. The answer is very!

Let's get straight into the things you can do to save yourself some cash, time, and sanity when trying to eat healthily with your whole family. 

Tip 1:- Plan in advance. Writing a menu plan for the week ahead is probably the number one thing that I would recommend. Try making a list of all the healthy meals you and your family enjoy eating. Come up with about 14-28 if possible and if you struggle there are literally thousands of ideas if you do a quick google search online. Do this on a lazy Sunday morning laying in bed or one afternoon when you get 10 spare minutes. 

At the start of every week pick 7 of these meals, take stock of what you already have available in the cupboards, fridge, and freezer, and make a list of all the other ingredients you need ready for a trip to the supermarket, farmers market, or even grocery shopping online which is becoming increasingly popular and handy if you are really pushed for time.

The pay off:- Planning healthy meals in advance means you are more likely to stick to these choices when the actual meal time comes around. Making shopping lists and more importantly sticking to them also ensures you have all the necessary ingredients at hand ready to prepare these meals. It also limits impulse buying and choosing things that might not be the healthiest options out of pure habit. Avoiding shopping when hungry can also help here as studies have shown that people who shop when hungry are more likely to spend more, especially on less healthy foods, such as high-fat and sugary snacks. 

Tip 2:- Buy in bulk. The initial outlay may be more but buying things like meat in bulk can often get you a much cheaper price per kilo. The same applies to things like rice, potatoes, and even supplements. Make friends with your local butcher and see what deals he can offer you. Look out for offers when shopping online. Of course don't forget to use your protein card here as well as this will save you a small fortune when stocking up in advance.

The pay off:- You will most definitely save money in the long run when you buy in bulk. Ignore the initial higher outlay, do a bulk shop straight after payday, fill your freezer and cupboards and reap the benefit later in the month when money becomes more scarce! Shopping this way also saves you making so many trips to the supermarket or general store meaning you have more time at home to prepare your meals at night which is one of the main reasons people us for not eating healthily.

Tip 3:- Cook in bulk. This goes hand in hand with the last tip. Make large batches of food when preparing your meals. A big healthy stew, casserole, or chilli made in the slow cooker can easily feed a family of 4 and provide plenty of leftovers for the next day or later in the week. Try cooking a couple of whole chickens in the oven for the Sunday roast instead of just one. This will give you more than enough for just your dinner. Use the extra as sandwiches for a couple of days, shred some into soups, top a healthy salad or two for days after, and have the drumsticks as a healthy snack on the run.

The pay off:- Time more than anything else. It may take a little more prep time initially to cook in larger batches but the leftovers they provide will save more than double the time back in the following days when you don't need to spend time preparing your meals from scratch again. It also has the benefit of providing you with healthy meals that are pre prepared for the day stopping convenience buying at service stations, fast food takeaways, and staff canteens. Money is also saved here as these options are never cheap! As long as you keep extra portions in sealed tupperware containers they will be good for at least a couple of days in the fridge. Alternatively you can freeze excess portions and take them out to defrost as and when required.

Tip 4:- Look for cheaper options. Start off by thinking outside the box. Frozen fruit and vegetables for example are underrated. They often come pre-chopped and ready to use, are just as good for you as fresh, and often cheaper than the fresh varieties. Frozen vegetables are picked at the peak of their freshness and then flash frozen which seals in nutrients. They can then be added quickly to stir fry’s or smoothies etc when you don't have fresh available.

Try cheaper cuts of meat. Cheap doesn't mean less tasty! Beef brisket, braising steak, or shin is delicious done in the slow cooker or casserole pot. Chicken thighs & drumsticks are amazing marinated or covered in a spice rub then roasted in the oven. A big pork shoulder joint will make the most amazing pot of bbq pulled pork that will feed a family for days. All these cuts are pretty cheap compared to buying steak, breast meat, and loins but taste just as good when cooked right.

Use more pulses and whole grains in you're cooking. Beans, lentils, and peas are some of the cheapest and most nutritious foods you will find. They are stacked with healthy fibre filling you up quicker meaning you eat less. They pack meals out increasing the amount of portions you will get and also cut down or even cut out the amount of meat required. Handy for the vegetarians out there!

Shop at the right times. This can be a huge money saver! Do your supermarket sweep later in the day when a lot of produce is marked down in price. Just avoid scuffling in the ‘whoopsie aisle’ when the fresh salmon fillets are slashed to half price! Visit local markets towards closing time when traders often offer huge discounts on their items rather than pack them up for the night. You will often walk away with a carrier bag full of fruit and veg for pennies. Things that may go off quickly can of course be frozen to use at a later date.

The pay off:- Quite simply money in your back pocket.

Tip 5:- Involve the family. Making food shopping and meal times a fun experience for children gets them into healthy habits that will serve them a lifetime. Learn them about different fruits and vegetables from an early age, challenge them to come up with healthy recipes and involve them in the prep and cooking of meals. Make meal times a time when the whole family sits down together as one and enjoys a laugh and good old home cooked meal. If children grow up surrounded by fresh food and meals cooked from scratch then expensive takeaways or unhealthy fast food options never enter the equation with them. Toddlers can also be fed the same foods as adults if things are cooked with fresh healthy ingredients by simply blending them down. Be careful not to add salt or anything too spicy first though! This saves on buying expensive pre packed toddler meals and snacks. 

Try making iced lollies with coconut water and fresh fruit diced in. Some greek yogurt with a little chopped banana and drizzle of honey over makes a perfect snack. This type of thing gets kids excited about food, satisfies a little sweet tooth without the excess refined sugar, and saves you money on cakes, biscuits, and sweets. 

The pay off:- Your families health. This for me is my number one priority in life. I’m not saying that you should never let your kids experience the odd bowl of ice cream or dare I say fast food burger or slice of pizza. That would be naive. But these things should never be ‘the normal’ way a family eats in my opinion. Nourishing your young family from an early age by feeding their bodies what they require can only be good in the long term surely? 

Their bodies will develop quicker both mentally and physically. They won’t suffer from the mood swings and sugar crashes that living on a diet of refined carbohydrates and processed foods inevitably brings. Family life in general will improve as a result of living a healthier lifestyle on the whole.

These tips should give you some food for thought and save you some money in the process. Eating healthy is like most things in life. A habit we simply need to get into. Once you start making little changes here and there your bank balance should begin to look as healthy as your well nourished family. 

Please leave any comments and share any other ways you have managed to save money whilst staying healthy through our usual social media links. Your experiences may help others in need of some valuable help and inspiration.

Yours in health,

Mark…

Don't be upset with the results you didn't get from the work you didn't do..

The Real Reason You Aren't Getting Results…

I'm a diet guy. A self proclaimed nutrition geek so to speak.

I've lost count of the times I've said to clients, friends, training partners, or anyone that cares to listen to me,: 'You can't out train a bad diet'

It's a cliched phrase but I stand by those words 100%.

But something else has been really grinding my gears lately. 

And it's the flip side to that coin.

Enter my new favourite phrase.

'You can't out eat a shitty work ethic'

In my opinion there seems to be a growing trend in the number of people who focus so hard on their diets as a substitute for genuine hard work in the gym.

I need to state clearly at this point that I am aiming this rant at the people who train regularly and complain they aren't seeing the results they expect.

The ones who spend hours toiling away, exercising, NOT training. Program hopping every few weeks because their bicep hasn’t grown 6 inches or they haven’t lost 10lbs off their backsides in the past 6 days. People who have trained for years and not seen the expected improvements in their bodies.

Everyone is looking for the magic pill when it comes down to nutrition and performance. I get that.

There is always a new ‘superfood’ or ‘revolutionary new diet approach’ being banded around in the press that people are talking about and trying to take advantage of. But to think that we can all eat the same because a magazine or tv show tells us to is just plain crazy.

Our diets need to be as individualised as our training programmes. We all have different body types, food preferences, tolerances, and goals. What works for one person will not work as well for the next.

And when it comes to 'doing the work' in the gym. Well quite honestly too many people are afraid to push themselves further than they think possible of themselves. They are afraid to step out of their comfort zone and go to the place where real change occurs. Where the stimulus you put on your body triggers the adaption required to promote significant change.

I’m going to burst a few bubbles here and tell you that there are no magic pills, supplements, training plans, or secrets!

If there was we would all walk around looking like that cover model or action hero that we all dream of being.

The truth is there is no substitute for good old hard work, logical thinking, and getting the basics right consistently over a prolonged timeframe.

The problem is we love to make things complicated for ourselves. We don’t want to believe that the basics work. We don’t want to accept that everything in moderation really can be the answer. We don’t want to admit that we lack the will power to make a few habit based changes and stick to them long enough to modify our behaviours.

This magic ratio I keep hearing about that success in achieving our athletic and body composition goals lies in 80% diet, 20% exercise is also a load of bull.

Success comes from giving 100% effort in each.

If all you want to be is a healthier version of your current self then yes I agree that cleaning up your diet and focusing on good nutrition will go a long way in achieving that. And that is a massive step in the right direction for the vast majority of the population.

But for those of us that want more. Those of us who want it all! Then we need to give a lot more.

And that means giving as much effort in the gym as we are putting into our diets.

Stop focusing so hard on hitting every gram of protein we think we need. (It's probably a lot less than you think anyway). Stop worrying that you may have consumed 10 extra calories than you should have. (Train a little harder and you can have more). And for f**ks sake stop demonising certain foods because I can assure you that carbs don't make you fat. (Too much of any food will make you fat).

Instead shift your focus for the next 4 weeks to training like a beast and see what happens. Add some extra weight to your next set of squats and really push so hard that you are afraid you might just push something else out on the way up!

In your next HIIT session if you don't want to give up after 5 minutes then you aren't going hard enough. After 8 minutes you should want to die. After 10 minutes you should be finished and think you ARE going to die! (You won't by the way)

For 4 weeks work harder than you ever have before. Whilst still eating well but not like a diet obsessed lunatic.

Then come back and tell me that you are doing everything you can and still not getting results.

Because whilst you can't out train a bad diet. 

You most definitely can't out eat a shitty work ethic.

​
Mark...

​M1 FITNESS & NUTRITION

Phat Fudge...

Had a few requests for the recipe for these little nuggets of fatty joy!... One thing you should note however is that they are VERY calorific.. They might be made with "good fats" and provide an awesome little energy spike but fat is fat which comes with high calories at the end of the day so always remember to consume foods in accordance to your goals.. In other words don't munch the lot in one sitting!!...

Now this recipe makes ALOT.. By that I mean 3-4 ice cube trays full so adjust the quantities to however much you want to make.. And they won't be to everyone's liking either so might be worth making a small batch at first and seeing what you think.. Personally I love them and do well on a higher fat/lower carb diet so they are a perfect treat for me!..

Anyhow on with the show..

Ingredients:-

220g Kerrygold Unsalted Butter.

220g Coconut Oil or Coconut Butter. or a mixture of the two which is what I used.

200g Tahini.

2 Tbsp Cacao powder.

2 Tbsp Organic Honey.

1 Tbsp Ground Coffee.

2 packets/2 tsp Stevia or other sweetner.

1 tsp Vanilla Extract 

1 tsp Cayenne Pepper

1 tsp Turmeric

1 tsp Cinnamon 

Method:-

Melt everything in a large saucepan on a low heat until it's combined well in liquid form.

Pour into ice cube trays or a large slightly greased baking tray and put in the freezer for at least 30 mins or until set.

I suggest you keep tasting the mixture as it is melting and adjust the recipe based on your taste preference. Some people may like the fudge a bit sweeter. Or if they are wimps may not like the heat from the Cayenne!!

Full of healthy fats and metabolism boosting ingredients these are little energy bombs and all you need are a couple for a pre workout boost or mid day pick me up!..

Enjoy!...

New Years Revolution....

No that's not a typo... Revolution, not resolution... 

That's because New Years resolutions are bullshit... They never last.

 

Never.

Well sorry, maybe for a week or two at best but then it's back to normal.

Back to the old ways you decided you were unhappy with and really wanted to change on January 1st.

But a revolution. Now there's something powerful. There's something that could work!

Every revolution begins with a spark...

I want this to be the spark that ignites a revolution in us all.

Forget the token grand gestures you make every January of starting a new fitness regime, diet, life changing modifications to your current ways of living.

Forget the empty promises you make to yourself that from now on you will stop eating crap. No more takeaways. Become a macdonalds free zone. 

Forget the half arsed attempts to quit chocolate, cigarettes, alcohol, swearing. Or whatever else you fucking know you will never give up.

I mean I once declared I would stop swearing as a New Years resolution...

Fat fucking chance!...

No. It's time to get real. It's time to start a revolution.

It's time to start a movement towards something you truly believe in. 

A different way of thinking about how to achieve our goals.

Something that will gradually make you better, inch by inch, day by day.  

Something that may eventually lead you to the grand changes you have tried and failed so many times before to make.

But how do you start a revolution you are probably saying right about now?...

Well first of all you need a clearly defined goal. A purpose. A goal you whole heartedly believe in. 

Because this goal is the heart of your revolution.

Something that will keep you going and working towards when January has come and gone.

Something along the lines of committing to eating more nutritious foods because you want to live a healthier life and inspire your kids to grow up living healthier lives too...

Or something like committing to exercise one day per week. 30 minutes on a Sunday morning while everyone else nurses hangovers and feels sorry for themselves. Because you know that this is going to make you feel and breath better and get your week off to a brilliant start. 

Then maybe you can gradually increase that to two or maybe even three days of exercise when you feel comfortable with it...

Next you need to grow support for your revolution. Because you can't do this alone. 

This can come in the form of friends or family members. People you trust and can rely on to back you through thick and thin.

You must be united under a common goal and shared fundamental principles.

You must commit to being accountable to one another and remind each other of your purpose when the going gets tough....

Next you must educate yourself about every aspect and idea of the revolution. 

Know what and why this fight must happen and how it can be won. Identify the goals and the most efficient means of achieving them without compromise. 

Your revolution must be directed towards making things better!...

Next its time to take action. This is the most important step as without action your revolution will die.

Make a start working towards your clearly defined goal. Small actionable steps that edge you closer day by day to what you want to achieve.

And once you make a start do not let up. Often you may be discouraged by loss or lack of morale but remember, many others have revolted against something that made them unhappy and after several losses have still overcome overwhelming adversity to achieve their mission...

Remember this...

To be successful you need to be totally committed. Compromise is failure!

There is strength in numbers. The greater the mass and unity of your movement the greater your chance of success.

Keep your eye on the 'big picture'. Don't drown yourself in the details.

Listen to your heart and think about what is needed most.

If you want to change the world around you, you must change yourself first.

Its time to make a stand. It's time to stop accepting the bullshit things in our lives that bring us down and make us unhappy.

It's time to stop accepting second best.

It's time to put ourselves first and rid ourselves of any negativity in our lives.

Stop worrying about what other people think and what other people do. What other people have and what other people say. You are not living their lives. 

This is your life and you have to live it for yourself.

It's time to make a change.

Forget New Years resolutions...

Vive La Revolution!!!....

Scratch that itch....

It starts with an itch...

Something that just doesn't feel right deep down inside of you. 

Kind of niggles at you constantly but you can't quite put your finger on it.

At first you don't know how to scratch that itch so you just ignore it until it goes away.

But it keeps coming back....

And this continues to happen until you realise what that itch really means.

It turns out it's your body and your mind subtly telling you that it's time to change something.

Change something you aren't happy with.

Change something that is holding you back in your life. 

Change something that will make you feel better. Improve your outlook on life. Help you grow. Make you a better you.

But in order to change something you have to do some work. 

Some work that requires you to do something that is not 'normal' to you.

So you ignore the itch again...

And again...

Until the itch becomes so unbearable that you finally decide to do something about it.

Because the only time you'll successfully make a change is when your desire to change outweighs your desire to stay the same.

Now it's time to create a 'new normal'.

But how do we do that?....

Well first you start by creating a vision. 

A vision of what you want your change to look like.

What you want your future to look like.

And that is unique to each and every individual.

Then you must find your 'why'.

'Why' you want to change.

Not why someone else wants you to change, or why you think you have to change.

Why YOU really want to change.

And once you've done that you can now start making inroads into creating your vision.

By building new habits. 

Small habits, one at a time. 

Baby steps you might call it.

This won't feel 'normal' at first, and it will require some work to keep the momentum of change going.

But slowly, over time, these new habits will be formed.

Until you are doing things that once felt difficult or strange without even realising.

You have started to create your 'new normal'.

So now you start to surround yourself with people and things that fall in line with your new normal.

Others who share your vision for a better future. 

People who support your vision and understand what it feels like to make positive change.

People who inspire you and also have a desire and drive to improve and be better every day.

Then a little further down the line you begin to realise how different you feel. 

How far you have come.

How different your new normal is to the life you were living only a short time ago.

Your now comfortable doing the work  you once feared. 

You realise that progress comes one inch at a time. 

By consistently doing the things necessary to make the changes you want to see.

Your on your path now. 

You can see your future. 

You are becoming your vision....

If you have an itch. If you have something in your life that you aren't happy with. If you want to change something.

Then you absolutely can make that change.

You just need to be prepared to do the work necessary.

Get comfortable being uncomfortable for a little while.  

Because nothing worth having ever comes easy.

But when progress happens you realise what once seemed impossible now really is possible.

And your world is suddenly a better place to live in.....

If you have an itch.

Go scratch it!.....