Little By Little

Exercising is never pleasant when you start or come back to after some time off, for whatever reason.

It hurts, your body hurts sometimes all over, guess what?  You, over did it!

The usual literature advises something to the tune of 3 times per week 30 minutes per session.

For someone who hasn’t exercised before or not in a long time, 30 minutes could be the equivalent of an ultramarathon.

Maybe a better solution would be to do just 10 minutes or maybe 5 minutes depending on the person.

5 minutes! I can almost hear people going crazy, yes maybe 5 minutes would be best for someone who hasn’t exercised before.

The crowd continues, what everyday?  No!  Just 2 times in that first week. Now everyone thinks that I am crazy.

No, I don’t think that I am crazy.  I see the bigger picture. If you do just 5 minutes of exercise, for 2 sessions in your first week, then maybe you will do 3 sessions the week after. Then maybe 4 sessions in your third week.

From my point of view, it’s all about progression. It’s all about forming a habit. It’s all about being able to recover gracefully from your first sessions, without the demoralising pain that will set in, if you over do it.

If you recover successfully in your first session (just 5-10 minutes), you will be inclined to do it again.

Mission successful if you’re asking me.

And if week 1 went well, then you’d feel that it was easy to continue into week 2 and beyond.  That’s progression, that’s forming a habit.

Will it always stay at 5 – 10 minutes per session, NO!  Will you only do 4 sessions a week, NO!

That was just an introduction, a guide to EASE you into exercising.

Your mission, is to extend these times and sessions, to a MINIMUM of 4 sessions for 30 minutes.  Notice I said ‘minimum’ not maximum.

I advocate people exercise for 45 – 60 minutes, 5 – 7 sessions per week, at a comfortable pace. And when I say that, I really mean 7 days a week for an hour.

7 days a week for an hour, is that too much? No, not when you have worked up to that level.

It’s all about progression and increasing time or intensity once your body is ready. No sooner.


You owe it to yourself, to be healthy, to be fit, to live life.

Thanks for reading,


“Live Life!”


If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.  Click here to change your life for the better.

What If It Didn’t Exactly Matter?

What if: it didn’t matter what you did?

What if: what they were telling you didn’t matter?

What if: they were right about what would work, but it didn’t suit you?

Ok William, what are you talking about?

Do you ever feel that everything you hear on how to lose weight, how to get fitter, how to get better is just BS?

Yeah me to sometimes. Maybe even what I’m writing right now, all BS?

What if it didn’t matter exactly what you did, but just that you did something?

What if it didn’t matter listening to the experts, but to start to listen to yourself?

No, not that voice that tells you to sit back on the couch to watch TV. But the voice that says, I would really like to go play a team sport, or go climb that mountain, or whatever your heart, your inner voice, your inner child is saying.

I mean who doesn’t love to be told to go the gym and feel like you’re trying to kill yourself for what, seeing the same morbid people in the gym doing the same as you; doing what we’re told to do by the experts!

What if you went out and did the thing/s that you wanted to do?

We can do that William?  Do you think you can? Really, do you think you can?

If your answer was, “Um well I don’t know?”

Stay in the gym with that feeling of death creeping up on you, like a good little girl or boy.

Or do as your heart desires, get out and just do what you want.

Yep, climb that mountain, start boxing, start latin dancing, and yes go be a body builder if that’s what you want.

Find out what you want to do, work out how to start to make it a reality and then make it become true for you.

We only get one chance at life, and this is your life. Not someone else’s. It’s yours! You get to decide, yes you. You get to make you happy, it’s not reliant on someone else’s decision. Only you. YOU! YOU! YOU!

You are more likely to live life, feel better about yourself and lose the weight you desire by being relaxed about your situation and doing something that you love and enjoy. The alternative is not the same, taking someone else’s advice, never doing what you want to do, and living out someone else’s expectation for you.

What if you changed your whole life that way, and just consulted experts to help you solve a problem, when you had one. Rely on yourself, listen to yourself and trust yourself. Will you make mistakes, yes! But you will learn from them, and be better for it.

NOTE:  Please understand the risk associated with what you choose to do, use experts and consult your GP (medical practitioner) if there is elevated risk factors to yourself.

NOTE:  No offence to all those who love the gym, I was only using it as an example. I in fact love the gym, especially for the water fountain talk and maybe those weight thingys. No offence meant to the genuine experts in the strength and conditioning industry, who honestly care about their clients, there are too few of you.


You owe it to yourself, to be healthy, to be fit, to live life.

Thanks for reading,


“Live Life!”


If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

10 Reasons To Exercise In The Morning

Hi to all reading today, how are you? I hope you are well. I wanted to speak today about exercise, specifically about exercising in the morning, and why I think it is a great idea.


  1. Most people who exercise in the morning will all say the same thing, that when you exercise in the morning, that it is easier to get it done at that time than any other time during the day. The odds are in your favour. At the end of day, there can be other priorities or you could just run out of time.


  1. By exercising in the morning you help to jump start metabolism for the rest of the day. You will keep your metabolism elevated for hours, which in turn will help burn extra calories.


  1. Once you get your blood pumping you will feel energised and awake for the whole day. Personally I love the feeling I get from training in the mornings, I feel awake, I feel alive.


  1. Some people report that exercising early helps put them in the right mindset. So in turn, they make good decisions which helps regulate their lifestyle for the entire day.


  1. Keeping to regulation, by waking up at the same time and exercising at the same time you create healthy habits that will serve you over time.


  1. Research has shown exercise to increase your clarity of thought. This will last for 4 – 10 hours after exercise.


  1. Don’t want to be overwhelmed by other things at the end of day? Exercising in the morning will assure that you can worry about the other priorities in your life at the end of day.


  1. Maybe by going to sleep a little earlier, by watching a little less TV for example, you will have an easier time waking up to exercise and also have the time to do it.


  1. When you exercise in the morning, you take advantage of hormones, that help build muscle, when they are at higher levels, than at lower levels later in the day.


  1. Set the time and commit, it will serve you more than you can theoretically understand. You have to try it. And trying for 1 day is not trying it. Try it for 3 months. You will see, set yourself up for success by getting the day started well.


You owe it to yourself, to be healthy, to be fit, to live life.

Thanks for reading,


“Live Life!”


If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

Success Stories – Megan Rachow

Hi out there to all those who are reading, just a light one today.

A success story to motivate you and give you proof that you can do it, you can lose that dreaded weight.

Today’s success story is about a lady named, Megan Rachow, who lost 170 lbs or 77 kg for those on the metric scale.

That’s impressive amount of weight.

How did she do it?

‘First, she had reached a point, as she states: “the day the switch flipped for me”.  She had become committed to losing weight, had reached her threshold.’

‘She started small, first cutting out soda and only eating food she cooked at home.’

‘Megan says, that in the first week she lost 9 lbs or 4 kg. That’s an amazing start to a weight loss journey.’

‘After losing 100 lbs (45kg), she started doing more adventurous exercise.’

‘She became fascinated by fitness and seeing what new things she could accomplish.’

‘She ran, lifted weights, and completed triathlons.’

‘She now eats clean foods, like salad, quinoa and lots of vegies, also packing her diet with chicken and turkey.’

She ends the article by saying:  “I am now living a life that I love and feel as though I am a completely different person. The most important thing I have gained is being comfortable in my own skin.”

This is an amazing lady, to lose 170 lbs (77kg) is a truly captivating thing and it should be celebrated. Fantastic Megan, great work, and keep the hard work going. You are an inspiration to many people.

So how did she do it?

Removed the bad things from her diet and exercised. Diet and exercise. Started small and kept on improving with time and effort.

Please check out the article here.

And please check out her Instagram and Facebook accounts, where she shared her weight loss journey.

Thanks Megan for being such an inspiration!


You owe it to yourself, to be healthy, to be fit, to live life.

Thanks for reading,


“Live Life!”


If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

An Action Plan For Weight Loss This Year – Part 10

Month 12:  December – Review – self assessment:


December. Unbelievable, if you’ve made it this far, how much has your life changed over the last year? How much different do you look and feel? What have you achieved this year? How many people have noticed a change in you?

For this month, I want you to take time to review your results.

It’s time for more photos, how do you compare to the photos from January? You’ve come a long way. How much has your diet changed? How much has your fitness and strength changed? How much has your habits and self-talk changed?

Here’s how I want you to do it, below are the questions I want you to answer. I want you to physically answer them, yes, I want you to physically write the answers out and take time to answer them. Give a descriptive answer for each stating where you were when you started, a whole year ago now, and then where you are today.

Each answer should be paragraphs and paragraphs long, not a single sentence.

Why, I hear you asking. Because I want you to put the truth on paper and get all the emotion and story out. It has a secondary benefit too. And that is to help you focus on the next upcoming year and focusing you on the task of continuing you’re now healthier way of living.

Week 1:  Diet how much has your diet changed?

Week 2:  Exercise – how much has your fitness and strength changed?

Week 3:  Mindset – how much has your self talk and your habits changed?

Week 4:  Take photos and measure your weight. Review. How much have you changed?

LAST QUESTION:  How do you further refine or improve?

Only you can answer this question. Maybe it’s your diet, or maybe it’s your cardio or your strength training. Maybe you want to change something because you want to try something new. This is great, because as it is said, ‘variety is the spice of life’. Maybe your some areas aren’t to the standard you would like, so improve those areas. Whatever the changes may be, remember, that you don’t want to revert back to what you used to do. Was it a better way of life? Really?

Hopefully you have seen all the changes that you have wanted to see. And hopefully more in most cases. To re-state what I said at the beginning, 12 months ago, people over estimate what they can achieve in a year and underestimate what they can achieve in a decade.

Realise that this is the beginning. What will another year of this lifestyle bring? What will another 10 years bring?

Change your hypnosis every 2 – 3 months. Continue to train every day for approximately an hour. Continue to refine and improve your diet. Further analyse your portion control, that is, your meal sizes. Continue to monitor and adjust your self-talk.

Thank you for following my posts for An Action Plan For Weight Loss This Year.

These posts have made me further review my healthy lifestyle and to question the things in my life, some of the comments I’ve received have been incredibly insightful and have lead to reflection on my part.


You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
“Live Life!”


If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

An Action Plan For Weight Loss This Year – Part 9

Month 11:  November – Nutrition

Wow, you’ve made it to November, eleventh month of the year. This month, yes another nutrition month. Yes, you know the drill now, start looking for more unhealthy or processed products to remove from your diet. We’re looking for at least another 4 – 8 unhealthy processed products to remove.

Now for those still consuming processed products, this will be easy, just remove those items. For those who have removed all the processed products from their diet, this of course will be harder.

OK, so what to do if you can’t find anything to remove. Well this had to happen at some stage of the journey. If this is your dilemma, you will have to start to look at your diet overall this month and start to remove things that may be natural but you feel is not right for you or not as healthy as you would like.

Maybe you’ve been consuming dried fruit, fruit cocktail, fruit juice, veggie chips, commercially available veggie patties, oatmeal, commercially available bottle green tea, and so on and so. While these may seem healthy in reality when you, look at what is  in the product, you will soon see that they are just another processed and yes, unhealthy food product.

Now, just start reviewing what is in your diet, look into it, research it, and find out the health benefits of each of the foods you consume. And yes that includes all the fluids too.

Don’t make it a difficult choice, if it’s coming down to whether to eat long or short grain rice, you’ve gone too far. The idea is (I’m using rice as an example) whether to eat rice or to remove it from your diet. Yes, yes, I know that you will find that within a food group you will find certain types of foods are more healthy than others, and if you want to go to this length, that’s great, but the idea is to keep it simple. Remove the bad processed foods.

The second thing I want you to do this month, is to change your hypnosis. You decide what the theme will be. Maybe there is a specific problem you’re dealing with or been putting off. Maybe there’s something you would like to do, like a goal, but you’re too scared to do it. Well use this hypnosis to propel you forward in a direction of your choosing.

Click here for Steve G. Joneses Products

Click here for Rick Collingwood’s Products.

30  days of November:  Train everyday either cardio or strength, hypnosis each day, control food portions, aware and modify your self-talk, don’t lapse  on those 20 unhealthy processed foods, fast 2 days per week. Try to find more unhealthy foods or processed products to remove, try for 4 – 8.


You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
“Live Life!”


If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

An Action Plan For Weight Loss This Year – Part 5

Month 6:  June – Nutrition

June, we return to ‘nutrition’. Remember February? That’s right you removed 8 processed products from your dietary intake. You haven’t eaten any of those foods since February right? If you have, hopefully it was only on an occasion or two as a treat. Anyway this month, I want you to return to that same format of removing 2 new processed foods from your diet per week. Yes, another 8 unhealthy foods removed from your diet this month. Easy? Can you find any? I’m sure you can.

So just remove 2 processed foods each week for the 4 weeks of June. Your lifestyle is changing rapidly over this year. So far you’ve been doing cardio everyday, removed crap from your diet, using hypnosis, controlled your eating and improved your self talk. That’s amazing considering your only 6 months into this year.

30 Days of June:  60 minutes of cardio everyday, hypnosis session each day, control your food portions, aware and modifying your self talk and now removed 16 processed unhealthy foods from your diet.


Month 7:  July – Strength Training

If you’ve made it this far you should be proud, you’ve completed 6 months of life changing habitual behaviour. How are you feeling, better? Have you been taking photos of yourself each month? Please do, they aren’t for anyone else, they are for you to see how much you have improved from the outside. But the biggest changes, will be the changes from the inside. The new behaviours, the habits, the improved mindset, and these are the best improvements.

This month, I want you to start ‘strength training’. Yes, strength training. What? How? When? Who me? Yes you! Now here is the challenge. I want you to research various methods and employ just one method by end of month.

What methods are there? Well you could go to a gym and lift weights, like machine weights or dumbbells and barbells. Or follow a barbell class at the gym. Maybe you’ll do calisthenics, bodyweight exercises like push ups, sit ups and lunges. Or possibly even kettlebells. Don’t worry if you don’t know what a kettlebell is.

The point is to start to do strength work. How much? Start with 1 session per week, replacing that day’s cardio with your strength training. Progress to 2 – 3 strength training sessions per week. I would recommend at least 2 sessions per week. This may not fit your current schedule, or you may not prefer to do it. Do no less than 1 session per week though. The idea is to create a stronger you, and that takes strength training.

Your research will take time, but you have 4 weeks to start your strength training. No matter what method you follow, get medical clearance to perform strength training and get guidance to ensure you don’t injure yourself. If you have current or previous injuries that may impede your training, seek medical advice and advise anyone you’re getting guidance from so they can help you as much as possible. Be safe, and be smart about it.

The second thing I want you to do this month, is to change your hypnosis. Change it to create a stronger you. Maybe a “exercise theme” or “strength training theme”. Something to help support your move towards being a stronger you.

Click here for Steve G. Joneses Products

Click here for Rick Collingwood’s Products.

31 days of July:  60 minutes of cardio everyday except strength days,  hypnosis (new) each day, control food portions, aware and modify your self talk, don’t lapse on 16 processed foods, implement strength training when ready.


You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
“Live Life!”


If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

An Action Plan For Weight Loss This Year – Part 2

Month 2:  February – Nutrition.

Now don’t start freaking out, you won’t be counting calories, across 19 meals, carefully balancing the 3 macronutrients, while perfectly combining only certain foods. No. All I want you to do this month is, remove a minimum of 8 bad things from your diet. 8, that’s only 2 per week! Yes 2 per week. Adding up to 8 by the end of month. Easy? It’s supposed to be. So what things should you remove? Anything that is processed and can’t be found in nature. Simple? Anything that you can’t find in nature, so no alcohol, no soda, no pizza, no man made products, no biscuits, no chocolate. What I’m supposed to remove all those things? No. Only 2 processed products per week adding up to 8, by the end of month.

Now the idea is to remove 8 things that you are constantly consuming, don’t remove chocolate, if you rarely eat chocolate.

Simple, just remove 8 processed products by the end of month.

*Please Note:  You are still performing Cardio for 60 minutes each day – yes try for 28 days of 60 minutes Cardio. That’s right you are to build on the good habit of exercising everyday, from January.

28 Days of February – 60 minutes Cardio + Remove 8 processed products from diet.

Month 3:  March – Hypnosis.

Hypnosis? Has he gone mad? No, I’m not sending you to the witch doctor, there is a lot of scientific and testimonial evidence to validate and support hypnosis. Just get a ‘hypnosis or hypno-therapy cd or audio download off the internet. Use a reputable Hypno-therapist, like Rick Collingwood or Steve G. Jones. They both have a full range of hypnosis products. I have used their products successfully and am still using their products to this day. Check them out and see for yourself.

Now you don’t need to purchase the most expensive products. I find that the shorter 30-45 minute hypnosis products suit me better for my own personal situation and goals.  Prices start from about $15. Just get one related to ‘weight loss’.

Just follow the directions, which will tell you to listen to the hypnosis session every day for about 4 – 6 weeks which is what I am going to direct you to do. But instead of 4 – 6 weeks, you are going to listen each day for 8 weeks. That way you will get a better effect from the hypnosis session. The more times you listen, the more powerful the effect of the session. Me personally I use a hypnosis for a minimum of 3 months, listening every day.

*Please Note:  You are still to perform Cardio for 60 minutes each day and to not lapsed on the 8 things you removed from your diet.

31 Days of March – Cardio 60 minutes + Don’t consume 8 products from February + Hypnosis session each day.


You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
“Live Life!”


If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

An Action Plan For Weight Loss This Year – Part 1

An action plan for weight loss this year. Sounds great. What do you mean William?

Well I’ve written about numerous topics over the last month or so, we’ve just entered a new year, and who wouldn’t want this year to become a successful year for them, especially in the weight loss, healthy lifestyle category?

Ok, down to business, or this case weight loss. Yes this is going to take some work, but when does anything just happen?

I’m going to break the year down into 12 months, pretty simple right? 12 little periods to institute and perfect just one thing – a concept, an idea.

I’m going to give you an outline for 12 smaller goals, 12 little focus points, 12 new healthy habits, that will be added to each other so that by December 31 at the end of this year you will have created a new healthy lifestyle for yourself.

Easy, NO! But well worth it. This will take effort. Will you mess up? Yes. Will you have difficulty applying it? Yes. But after 12 months you will have changed your lifestyle completely.

Confident? I am, I have the easy part, I’m telling you. Yes, you have the hard part, implementing it and improvising it. This will be a journey if you accept it like no other, you will discover things about yourself, and you will adapt to suit your limits and situation.

Before you start take some photos of yourself, and measure your weight. Remember to take photos and measure your weight each month to keep track of your results.

Month 1: January – Cardio.

That’s right CARDIO. All you have to do this month is CARDIO EVERYDAY! Regardless of the conditions or whatever life throws at you. What I want you to do is 60 minutes every day. That’s all 60 minutes, 1 hour. But what happens if my neighbour’s dog changes it’s profile image on social media, and I can’t do my 60 minutes cardio, because of this emergency? Really? If there is an emergency, that’s ok, the idea is to get as close to 31 days for 31 days. But if you can’t, well you can’t. But where do your commitments lie? Make the commitment to change. If you can’t do the full hour just do less. 1 minute isn’t really working out. I would say nothing less than 15-20 minutes.

The rest I’ll leave up to you. That’s right, you choose what kind of cardio. Please don’t try to do something to crazy and end up hospitalising yourself. Work within your limits. Start slowly and pace yourself.

31 Days of January – 60 minutes Cardio.


You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
“Live Life!”


If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

So When Do I Exercise?

Presently I train in the afternoons, although given the choice I would exercise in the mornings. Why? I hear you say with a look of disgust on your face. It’s because I like the way I feel after exercising and then feel for the rest of the day. But as with life come sacrifices. Because of parental duties I can’t just go to the gym at 5am like I used to. So, now I have to schedule it for the afternoon.

But that’s my situation. What is yours like? Probably busy like many people. But are we that busy? I know I know, I can hear the endless retort of “of course I am, you don’t know my situation!” And no I don’t. I am not familiar with your situation.

So I ask a question that will cut to the bone. How much time do you waste? Yes, I just asked that. I’m serious, I’m not joking around, how much time do you waste? How much time are you watching TV? How many commercials are you watching that require your utmost attention? How much time are you spending surfing the internet? How much time are you wasting on trivial things? Sorry, I know they’re important to you. Don’t let me dismiss those must watch TV shows.

Anyway I’ll get away from my ranting to state my point. Even if you ‘had’ to watch those TV shows, could you exercise while watching them? How about just exercising during the commercials?

I’ll give you an example, years ago, I was preparing to walk the Kokoda Track, in Papua New Guinea. For those who don’t know where Papua New Guinea is please click here. And for those who want to know what the Kokoda Track is please click here. Anyway, back to my story, I was preparing to walk/trek the Kokoda Track. Now the Kokoda Track is no Mount Everest, but is still no easy walk in the park.

To elevate my cardio levels I exercised while watching TV. Yep I purchased a cheap exercise bike and cycled away in front of TV every night. Not any extraordinary level to speak of, but over the months while preparing for the trek, my fitness increased steadily. I was not the fittest in my group to begin with. But after 4 months in a 9 month preparation, for the event, I was second only to the leader in our group, who is one of those super active people.

How fit would you become by exercising while watching TV at nights?

How much weight could you lose?

If you only did 1 hour per day, 7 days per week, you would rack up, 365 hours of cardio per year. All the while, still watching your favourite TV shows. What kind of effect would that have on your life?

What if you only did calisthenics during the commercials while watching TV every night? How much extra exercising would you get in?

These are just examples. What ways can you find to exercise while concurrently doing something else? Is that cheating? Is that allowed? It’s your life and your choice, so make the most of it.


You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
“Live Life!”


If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.  Click here to change your life for the better.