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Are you really working hard?

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Hard work + Consistency = Results 


These two go hand in hand. If you really want to know the key to getting to your goals, then it pretty much boils down to this.


You can have the fanciest workout programme in the world but if it lacks hard work then nothing will happen.


Conversely you can have the simplest workout in the world with a few exercises BUT incorporate a ton of hard work into it and achieve mind blowing results.


“But Dale, I DO work hard!”


You don’t, I know you don’t, because I’ve trained people like you, I’ve trained myself and I know when I’m working hard and when I’m not. The majority of the time I’m in the latter category.


Just kidding,…kinda.


I know when I’m working hard because I pull faces.  I turn red –  really, really red, and I make uncontrollable, embarrassing noises.

And I know when I’m just going through the motions, because an ounce of sweat doesn’t drop from my forehead and my mind wanders onto other things. But when I’m working hard, there’s only one thing I can focus on . . . finishing.

This should be your hard work face, or sex face. ( If this IS your sex face then I salute you.)



I’m only partly joking about pulling sex faces when working out, but the point is this…

“You DO Have To Push Yourself “

Better still,  you have to push yourself harder than your last session.


That’s called progression, and it’s a key element to getting better.


But that’s not the whole piece of the pie. You also have to add  consistency in there too. I don’t mean consistent as in doing it for 1 hour, twice a week.  That’s not consistent, that’s like peeing against the wind and trying to not get wet – there’s a high chance of disappointment.


I’m talking about the consistency of doing some form of activity every single day. Preferably a gym based workout 4-5 times. But if you can’t then don’t stress about it, but get outside for a little run, play a sport, go cycling. Throw a frisbee, anything, just don’t sit on the couch.


Because not doing so is having no benefit to your life at all.


Remember the equation: Hard Work + Consistency = Results 


Even if all you do in the gym is bounce up and down on a swiss ball and pretend you’re on a horse, then be the most consistent, hard working swiss ball horse riding fanatic in the whole gym, but do it every day.


Because that, my friend, will get you better results than a half arsed workout done once a week.


This equation doesn’t just ring true for working out, it’s the same in area of life. Put in the hard graft, do it everyday and you WILL  get better. It’s really that simple.


Not so long ago I decided to start doing triathlon. I used to swim when I was a kid and gained my proficient swimmers certificate very fast. I could also pick up a brick from the bottom of the pool and tread water for 5 minutes. So I think it’s safe to say I know what I’m doing in the pool.


With this experience under my belt I thought I would be more than capable of getting in the pool and banging out 30 lengths in my first real triathlon session, and more to the point the first time I’d been in the pool for nearly 15 years.


How wrong was I? Very, very wrong as it turns out. I can now official “not swim for shit” as someone politely put it.


Apparently I resemble someone surviving more than effortlessly swimming. I could just about manage 25 metres without sinking.


So, to put my knowledge about hard work and consistency to the test, I’ve committed to swimming every single day, for 30-60 minutes, working on building up my strength, my stroke rate, the efficiency of my kicking and gliding through the pool. 4 weeks later, I can now swim 50m without drowning, just kidding.


But I am much better, so much so that I can do 10x my original distance. That’s progress. I haven’t done anything fancy, just stuck to the basics and worked on my weakness every day, and sometimes only half an hour. But every session has been hard and I’ve tried to push my self a little more each week.


That’s all you have to do.


So get to it, put in the hard work and be consistent as hell about it.

Has this post helped you in any way? If so then please share it with someone else, I’d appreciate it a lot. 



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8 Things You Need To Do To Reach Your Goals

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“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”



Much has been said on goal setting in the past – a lot of that by myself.

You will often find many quotes floating around the internet telling you how important they are – much like the one above. But how many of us actually do goal setting properly? How many have a thorough plan that they can follow in order for them to reach their desired outcome? My guess is not many.

For many of us goal setting is usually the process of writing down a few ideas on a piece of paper with a rough idea of a date next to it.

“I want to be 2 stone lighter by June”


Apart from being ultra generic these goals don’t have any actionable plan to go with them. Which renders them fairly useless. For me, I’m a big believer in the Law of attraction,and it has helped me a lot in my life,  but only when there is a plan to go with whatever it is you are trying to achieve.

So below I will share with the step-by-step process that I use to help me get towards whatever goals I am aiming for. This process can be used for your fitness goals, and your personal and professional goals, too.  So now you will not only have a clear vision of what you want but also an actionable plan of how to achieve it.


1. Ask yourself what you want to achieve


Now is the time to get real with yourself. Write down what it is exactly that you want to achieve with your fitness goals, personal goals, and professional goals. Make it as specific as possible i.e. “I want to lose 5 kilos and reduce my body fat down to 12% and I will achieve it by January 1st 2015 at 12pm”, apply the same principle to your professional life, too. I.e. “I will become the leader of my team and earn X amount per year by ……”


2. Ask yourself WHY you want to achieve it


Asking yourself WHY gives you an emotional attachment to your goal, it makes all the more personal. Because deep down there is always a burning desire to why you have chosen it.


3. Ask yourself WHY again


We all bullshit ourselves the first time round when asking and don’t tend to get to the deeper cause. For example – My goal when I 16 was to increase my musculature. I asked why and told myself it was because it would give me more confidence. But if I was to be real and dig a little deeper it was really much more. Being bigger would give me confidence, yes, but it would give me confidence to do certain things.

I would be more confident in my appearance and have more confidence with speaking to girls. I wouldn’t be laughed at as much for being skinny or feel like I could be picked on.

Once you ask yourself these tougher, more real questions, you develop a sense of purpose to your goal and give yourself added motivation to achieve it. So start getting real with yourself and dig a little deeper for the reason.


4. Ask “What is it in me that is lacking?”


What is preventing you from achieving it? Is it lack of knowledge for a particular job position? Is it that you lack the discipline to regularly attend the gym on your own? Is it that you lack the experience necessary? Whatever it is, make sure you ask the question, and once you know you can now develop a strategy to overcome it.


5. Write down any additional skills that will be required


What skills are you going to need to help you get to where you want to be? If you want to move up in your company, then what are you going to have to learn in order to get to that next step?


6. Ask yourself whose help will you require to accomplish your goal


Following on from point 4, if your goal was fitness orientated, or it was that you lacked discipline to attend the gym regularly, then the help you would require would be that of a personal trainer. If it happens to be business orientated then maybe the help of a mentor would be the right path.

Write down a list of your ideal people who could help then give them a call or email and see what they can do. I know in terms of the fitness industry and personal training, asking someone in your gym for some tips will be welcomed and appreciated. And of course you can always CONTACT ME HERE


7. Write down a MAP (Massive Action Plan) and prioritise your tasks


Once you have developed your list of goals, it’ time to write down the list of things that need to happen next in order to achieve it. It doesn’t necessarily matter what order in which you place them, just write anything that comes to mind. Once you have thought of all possible steps you can then re-read them and place them in order of importance.


8. Visualise yourself achieving your goals.


This is where you can channel your powers of attraction and keep a strong visualisation of what you want. A vision board helps with this. Create a board at home with everything that you want out of life in it. It could be your ideal house, car, family, job, money – whatever. Just take some time to develop one as it will keep your vision strong and serve as a reminder for why you are doing what you’re doing.


9. Review them on a weekly basis.


You personally should review your goals on a weekly basis to see if you are on track. If you find that you haven’t been sticking to your plan as much then you can easily make adjustments along the way to ensure you get back on easily.



To save this infographic just right click over the image and press “save as” or if you are viewing this on your phone, simply hold down the image and save to your camera roll.



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Wilmslow Personal Trainer | How To Keep New Years Resolutions

Author: admin
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Merry Christmas and a Happy New Year

I do sincerely hope you all had a wonderful break from the stress and strains of life and managed to relax over the past few weeks. Now its time to put down the box of chocolates your Gran got you and say Goodbye to the mince pies for another year and get yourself back into the gym and on rack with your New Years resolutions.

New Years resolutions are something we all do each year, whether we like to admit it or not, and from what I gather we almost always never stick to them.

Well in this post I’m going to show you ways that you can stick it out and keep your New Years Resolutions and not go through another year of being a disappointment, who can’t follow through on some easy goals.



Rule 1  – Don’t go crazy with your list

This is by far the most important one on the list, and something that I have been and still am guilty of doing. I know the feeling, it’s the New Year, you want to right all the wrongs in your life, so you put everything down on a list that you hate about your life – your weight, your relationship, your job, your house, and 2013 is going to be the year that it all changes. The only problem with that awesome philosophy is that … it’s probably not going to happen.

We need to take a bit more of a realistic approach with this – you’re not superman/woman.

Taking on everything at once might work well if you’re a superhero but being a mere mortal like the rest of us means that you’re setting yourself up for massive disappointment. Which is why you should just pick one from your list of goals a put all your focus and energy on that until its done. Preferably prioritize the list too so that ‘take the dog for more walks’ doesn’t come before ‘getting my body into an incredible shape and eating healthier’. – na’ mean ?




Rule 2 – Don’t let other people put you off from doing what you want

I was watching the ‘Pursuit of Happiness’ whilst sat around with the Family and a scene came on when Will Smith was talking to his son about what he wanted to do when he grew up, his son said “a Basketball Player”, Will said “don’t be stupid”, then looks on into the distance as if he was having a quite word with himself, then continues to say “don’t listen to me, what do I know”– This is more or less what went on in the film, obviously I don’t want to write it word for word and ruin it for you, but you catch my drift.

Anyway the point is, no matter what you do in life and what goals you want to achieve, somebody somewhere will always try and put you down- so don’t let them do it.

Will says it better in the clip below




Rule 3 – Stick at it and set yourself benchmarks

Over estimating a goal and setting an unrealistic deadline will ruin your confidence at reaching it. Setting yourself a goal like ‘ lose 5 kg in four weeks’ and then ultimately never hitting that target in the given time will make you feel like its all useless and there isno point in carrying on. Instead why don’t you set some small, realistic targets along the way?  For example – lose 2 pounds each week, until eventually over the course of a few months you reach your goal.


Rule 4 – Get some help or a friend to do it with you

Going it alone might be good for Batman, but when it comes to New Years Resolutions most of us could use the help of a trusty sidekick like Robin – or if you live in reality somebody like a Personal Trainer/ friend to take the journey with us.

Think of all the good partnerships in time and you can see they did better when there was someone beside them going through the tough times too:


  • Batman and Robin
  • Torvil and Dean
  • The Two Ronnies
  • PJ and Duncan (Ant and Dec for anyone below the age of 21)
  • Richard and Judy
  • Morecambe and Wise

Having someone with you to be the voice of reason that you know you should listen to is something that I needed over the holidays. I know I should do a workout regardless of the fact that its  ‘my time off’ but something in the back of my head tells me to sit back and relax and kick back into gear come the 1st of Jan. Luckily for me my girlfriend is as crazy about staying fit as I am and she was my voice of reason/aggression, who helped me through some horrible workouts.


Here is one we did without any equipment and in the comfort of our own home.


100 Push Ups

100 Squats

100 Swan Dive Push Ups

100 V Sits

100 Partner Bent Over Rows


I did all consecutively and as many as I could before I had to rest. – It made for quite a tough workout.


What are your New Years Resolutions?



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