I've got time, it's just not a priority (19/20)

There are 168 hours in each week.

The text books tell us to maintain our fitness requires 3 x 30 minutes sessions each week.

This totals 1.5 hours/ week

1.5 hours into 168 = 0.89%

LESS THAN 1% OF YOUR WEEK!!!

And you are telling me you have no TIME to exercise!

Come on!

It's not that you have no time, it's just not a priority!

Let's use picking up the kids from school as an example.

If you have to pick the kids up from school it just gets done.

No matter what!

The kids will get picked up from school (no matter how little time is available)

You can't say to the kids, "sorry kids, I just didn't have time to pick you up today, But I will try harder tomorrow"

It just gets done!

Why?

Because it is a priority.

I am not suggesting that we start comparing the importance of our health and fitness versus the importance of picking up the kids from school.

What I am suggesting is that when people use time as their excuse for not exercising, in actual fact it is because they are not really concerned whether they get to the gym or not.

Because if it really was a priority, they would've gone.

I'd love your thoughts.

Keep intensity high and excuses low

Matt Collins

10 things you can't say tomorrow (18/20)

Here are the 10 phrases you are not allowed to use tomorrow:

I want 5 push ups for every time you use one of these terms!

1. I can't do that

2. Maybe I will give that a go, one day

3. You don't understand my situation!

4. It's alright for you

5. I wish I was lucky like her

6. I used to do stuff like that!

7. I should start doing that

8. If only I had done that when I was younger, I could never do it now

9. I won't be able to do that until I am older

10. I'll start doing that when things slow down for me a little bit

How we talk is how we will act (and how others will perceive us)

So speak with positivity and watch your results improve!

Keep intensity high and excuses low!

Matt Collins

I need to think about it (17/20)

Why do we wait until everything is just right before we make a change in our life?

Why do we need to 'think about' every little decision?

In a lot of cases, 'over-analysing' a situation will end in us talking ourselves out of it.

(this could be good or bad)

In either case, I would much rather be the person giving it a go compared to the person watching from the sidelines waiting for that person to fail so they can say "see, I told you it wouldn't work!"

Sometimes spur of the moment decisions turn out to be the best decisions we could have ever made.

And sometimes, alternatively, going home and thinking about decisions turn out to be the worse decision we could have ever made.

Sometimes, if you spend too long making the decision, the decision will be made for you because it will be too late.

I often say to people who 'um and ah' about joining the gym (after going home and 'thinking about it') that this probably isn't going to work out because they aren't showing the level of commitment that is required to make life long changes.

(this doesn't always go down so well with the potential new member!)
However, it does force them to either get serious or continue to over-analise everything)

In most cases, people that over-analyse don't necessarily have anything more to think about, it is just that there is a fear of commitment (or maybe it is a fear of the unknown???)

"What if this doesn't work?"

or

"what if this DOES work?"

(This takes us back to the whole"what if" blog from last week!)

I'd like to finish with an example of a decision that would have required much thought (but eventually the HARD decision was made)

Parents of the teenage solo round the world sailor (Jessica Watson) said in a recent broadcast:

"we would rather lose Jessica out at sea, than tell her she wasn't allowed to even try"

As the father of a (ever-inquisitive) 6 year old (just turned 6 today btw!) I tend to agree with Jessica's parents.

However, I can also see why some parents would not agree.

I'd love your thoughts.

Keep intensity high and excuses low

Matt Collins

What if (16/20)

It seems the last couple of posts I have done have cause quite a stir!
I have no problems with comments (both positive and negative). That is why I put this site together. To get the readers thinking beyond the norm. I appreciate all of your comments and I post them all (as long as there is no excessive swearing or unproductive criticism). So keep them coming!

On another note, if you have been reading my ramblings for a while, you will know I am a big fan of Melbourne trainer/motivational speaker/lifestyle adjuster, Craig Harper.
Craig owns the biggest personal training complex in the country, he has a regular spot on the '9am show' and he writes a daily blog (like me, however he has thousands and thousands of readers...it's nice to dream!)

Anyway, Craig is on his way to (the best east coast state) QLD for a full one day 'Renovate Your Body' workshop. He has asked me to tell all fatburners members/family/friends that if you are interested and you book before Wed 21 Oct you will get a 30% discount bringing the total price down to only $136!

All the fatburners trainers will be there on the day, so it'd be great if you could join us (you will not be disappointed!)

Check it out here:
http://www.craigharper.com.au/renovate-your-body-workshop/


On with today's entry,

I like to see people's reactions when you throw a challenge at them.

Especially when the challenge is a really challenging challenge! (I am aware of the 'not the bestest' grammar)

Some people run a mile, some people get excited, some people go quiet, some people say "this is dumb" and walk away, some people (without even giving it a go) will tell you all the reasons why it wont work.

But then there are other people who go straight to the "what ifs"

"What if it doesn't work?"

"What if she falls off"?

"What if we get lost"?

"What if I lose all my money"?

"What if I die"?

I am well aware that people need to think of the worse case scenario to make sure they have looked at both sides of the coin before they go jumping into a major decision, but my arguement is:

Are we looking at the positive and the negative sides evenly?

Or are we focusing all our attention on just the negative side?

"What if this happens, what if that happens..."

Here's a thought:

What if it goes so darn great that it is the best thing that has ever happened in your whole life!

You would then look back and be glad that you jumped in the deep end and didn't let all the "what ifs" talk you out of it.

I look forward to hearing about an instance when you jumped in the deep end and didn't listen to all the "what ifs"!

Keep intensity high and excuses low.

Matt Collins

'sucked in' marketing in the health and fitness world (15/20)

It upsets me how the marketers of the fitness world really 'S   T   R   E   T   C   H' the truth to make us believe that their product is exactly what we need.

As of March 31, 2009, Wii Fit had sold 18.22 million units worldwide.

But how effective are the Wii Fit machines?

How many testimonials have we heard from people saying "I lost 20kg's while using the Wii Fit machine"

I haven't seen one.

I'm not saying the Wii Fit machine is no good, but where are the success stories?

Are there any?

Or have 18.22 million people just been 'sucked in' to buying this machine?

Don't hunt me down if you are one of the 18.22 million!

(if you are maybe you'd like to tell me how good/bad the machine is)

What about the multitude of ab machines that are marketed on morning television.

'Ab swing 4000'

'6 second abs'

'Ab Lounge'

All the classics!

"So convenient, they slide easily under your bed"

Yeh, and that is where they stay until your next garage sale!

Don't believe me? Check the Trading Post, you will see pages and pages of ab machines,exercise bikes, powders, pills and potions all being resold.

So why do we buy this stuff?

Surely we know deep down that it isn't going to work, right?

I believe we buy this stuff because we want the 'quick fix'.

We want to buy this product and take some comfort in that it will automatically solve all our problems!

Unfortunately, the sneaky marketers have us believe that this is possible.

They are prying on the desperate (or close to desperate) people that really don't like that part of their life and they would love a quick fix to their problem.

So they buy the product.

A couple of weeks later and they realise it is not as quick and easy as the commercial was suggesting and hello Trading Post! 

My suggestion is (and take it or leave it, I don't mind either way) is that anything worth getting is worth working towards.

Much like making a million dollars is going to take time and a well sort out plan, so is your (long term) ongoing fitness plan.

There are no quick fixes to anything

say it with me... "There are no quick fixes to anything"

(Somebody should tell Kevin Rudd!)

The way to life long results is with the following three things:

1. A plan

2. Hard work

3. Patience.

(you wont see that in any ab machine commercial!)

Would love your thoughts.

Keep intensity high and excuses low

Matt Collins

Top 10 things you should be doing in the gym (14/20)

It seems everyone has an opinion on how best to train in the gym.

Much the same as every year at Melbourne cup time we all become expert punters!

So here is my list:

10. Leave your excuses at the door

Honestly, no one really cares about the troubles in your life (they have troubles of their own) If you are going to make the effort to come the the gym, make the most out of it! Work hard and see the results!

9. Go to the gym because you want to. (not because your doctor/friend/wife/husband/neighbour said you should)

'The gym thing' will only become a permanent fixture in your life if it is something you are ready and willing to take on. I see it too many times, a wife will buy their husband a voucher to the gym for xmas/birthday and whilst they mean well it just doesn't get used. We have to WANT to do it!

8. Take your water around with you (if you need it at all)

I am not suggesting to dehydrate yourself, but let's be real here. Do you really think if your body went without water for 30-60 minutes you would really suffer?

My opinion is too many people use 'water breaks' as a bit of a rest time, when really we could be getting on with the workout! Just my opinion, do with it what you will!

7. Avoid working small muscle groups

I see a lot people come into the gym (mainly teenagers) and straight away head over to the dumbells to work on their bicep curls. The thing with biceps is they are some of the smallest muscles in our body. Therefore the heart doesn't have to work too hard to pump blood to the bicep area because the workload is just not that hard. Alternatively, do some leg, glute (butt) and back exercises and then tell me where your heart rate is at!

6. Interval training with your cardio is ideal (in most cases)

Interval training means you might do say 50% for one minute and then 100% for the next minute and continue for as long as you feel able. This is a great way to get the heart rate up (which will increase calories burnt off and overall fitness). However, if joint problems are something you have to deal with (for example, previous injuries/overweight/not used to regular exercise) then my suggestion is start with the longer, continuous, slower stuff (say anywhere up to 2 hours at about 50-60% of max heart rate) and work some intervals in as you get more comfortable.

5. Leave your ego/insecurities at home.

Here's a tip: no one is looking at you! I know you think they are but guess what? They aren't!

And the funny thing whilst you're spending the whole time thinking that they are looking at you, they are spending the whole time thinking that you are looking at them!

Don't get self conscious, just do what needs to be done.

4. Training partners are great but are they as dedicated as you?

Some people tell me they will see some great results because they are training with their friend. But what happens when that friend is sick? Or doesn't want to go that day? Or moves away? Or gets sick of the gym? My experience is that the other person stops also. Training partners are great but just make sure you are on the same page. Hiring a personal trainer is more beneficial because it is their job to be there for you!

3. It's all about quality, not quantity!

One or two 20 minute sessions each week is better than no hour sessions each week...believe it or not! Don't feel that if you can only give 20-30 minutes to the gym that it wouldn't be beneficial. It will be of great benefit (and I betcha as soon as you walk through the doors for your 20 minute session you will end up staying longer!)

2. It's not about what you're wearing.

I remember once, a friend of a friend was starting at a new gym but they weren't going to go until they had bought all the latest gym clothes! This person only lasted about 2 weeks. Remember, no one is looking at you!

1. Tomorrow is another day!

Whenever you fall off the wagon and feel like you have completely gone backwards with your gym program, the best thing you can do is just get back on the horse and get back into it! Forget about the past (you can't change what has happened, however you can change what will happen)

So there's my list of things you should be doing (or not doing) in the gym.

I would love your comments.

What would you add to the list (or maybe what would you not have put in?)

Let me know.

Keep intensity high and excuses low

Matt Collins

There's 168 hours in a week (13/20)

There are 168 hours in each week.

Let's say we work 8 hours a day, 5 days a week = 40 hours.

Leaves us 128 hours/week

Let's say we sleep 8 hours/night (as we should be) = 56 hours

Leaves us 72 hours

Let's say we watch 2.5 hours TV a day (not unrealistic, I don't think) = 17.5 hours

Leaves us 54.5 hours

half hour for Breakfast, Lunch and Dinner = 1.5 x 7 days = 10.5 hours

Leaves us 44 hours

Let's say we spend 1.5 hours each day in the car (maybe more, maybe less) = 10.5 hours

Leaves us 33.5 hours.

Let's say we spend one hour/day dropping kids to day care/school/work/uni = 7 hours

Leaves us 26.5 hours

At this point I think I have covered all the major things that consume our time.

We are then left with 26.5 hours a week for all the good stuff.

Such as: Family time, Loved ones, recreation, relaxation, socialising and of course exercise!

Next time someone tells you 'there's not enough time in the week to exercise and look after your health'...

Tell him he's dreamin'!

I would love your thoughts.

Keep intensity high and excuses low

Matt Collins

If I was 20 again I would... (12/20)

Hi folks,

No insightfulness (is that a word?) today.

I want to hear from you.

I am putting together a book called:

If I was 20 again I would...

It will be a book about what we would do differently if we had our time over.

I would love to have you contribute to the book.

And who knows, if I can find a publisher that thinks it will sell you may see your comments in every book store in Australia, or even the world, or even Oprah!!!

One step at a time, eh Matt!

Anyway, get your thoughts in.

The best ones will be added to the book.

Just click the comment button below and start your comment with:

If I was 20 again I would...

Keep intensty high and excuses low.

Matt Collins

Kids know how to do it (11/20)

KID: "Please mum, can I have a lollie"?

MUM: "No"

KID: "Please mum, can I have a lollie"?

MUM: "No"

KID: "But I really want one, I'll be good, I promise!"

MUM: "I said already...NO"!

KID: "Please mum, I won't ask for anything else, I just want one lollie!"

MUM: Arrgghh!!!

KID: "Please, Please, Please!

MUM: "Ohhhh, if it stops you annoying me, OK, yes you can have a lollie!"

KID: "Thanks mum, you are the best"!

Is this familiar to anyone???

Kids are great at getting what they want.

They figure out what it is they want and they will stop at nothing until they get it.

Sure they become a little irritating, but they still get what they want.

No matter how many "NO's" they receive, they persevere until they hear the "YES" they are after.

Why, as adults, do we lose this characterisitic?

As adults, any sign of someone telling us NO and we give up just like that!

We may have a great idea in our head but someone tells us it is a silly idea, so we give up in a heart beat!

What happened to the child like perserverance?

That never say die attitude?

It seems as adults we are programmed to accept someone else's opinion as the gospel and therefore we forget about any of our grand plans.

Here's my advice (for what it is worth) Not everybody has your best interests at heart (and even if they do, it doesn't mean what they are suggesting to you is what you need to hear.)

Family members are a prime example of this.

Yes they love you but it doesn't mean they know what is best for you.

Only you can know that.

So, never take NO for an answer.

"But Matt what if 1000 people tell me it is a crap idea?"

Colonel Sanders went to over 1000 service station restaurants before someone finally bought his chicken recipe.

Over 1000!

Lucky he didn't take NO for an answer or we would never have been able to experience KFC.

Lucky us.

If you have a great idea and you think the world would be a better place for it, then get it out there and tell as many people as possible about it.

Never take no for an answer.

If they say NO, you say NEXT!

Keep intensity high and excuses low.

Matt Collins

Chasing your tail (10/20)

Ever have those days when you feel you just haven't accomplished anything?

No matter how hard (or smart) you work you just can't seem to get ahead..

You feel like you are constantly going around in circles.

Chasing your tail.

Has your TO DO list been the same things for a while now?

If you always do what you have always done, you will always get what you have always got.

Give your life a reason to do differently.

If you continue to do the same, don't expect different.

What do you need to do differently to make some positive changes?

Let me know.

Let me keep you accountable!

Free stuff sucks (9/20)

Of all the free stuff you have ever received, how much of it have you actually used and seen the benefits from in your life?

Sure, free food/money/beer/etc is always appealing, but I am not talking about that so much.

I am talking about choosing between something for free or (wait for it...) actually paying for it!

Here is an example:

If you jumped on the Tony Robbins website (world reknown motivaton speaker) would you go for the FREE 48 page document on living your best life which you can download straight away or would you sign up for the $4000 whole week renovate your life program?

If you chose the free document is changing your life with Tony Robbins really that much of a priority to you?

There is really no commitment from you is there?

Whether you read that booklet or not it doesn't really matter because it didn't cost you anything.

However, buy the big $4000 package and you will put every waking hour into making sure you see the benefits from it!

Until you really make a commitment to achieving your chosen goal you will not be willing to put any of your 'hard earned' into it.

BUT when that time comes and you REALLY , REALLY want to see some changes in that particular area you will only be too happy to sign up (and pay for) the program because the FREE program just wont cut it.

I see it all the time in gyms.

The people that are genuinely ready to make some huge changes to their health and fitness understand there will be some investment involved. They are not looking for the cheapest option because they know it just wont get them to where they want to be.

I understand some people might accept the free program initally before they make a larger investment just to make sure they are dealing with the right people.

And that is a smart thing to do.

My arguement is directed at the person who will get that free program and then do nothing else because that is as much commitment as they are prepared to put into that goal.

Let me know your thoughts about getting something for free versus having to pay for it.

Keep intensity high and excuses low.

Matt Collins