7 Steps to a Successful New Years Resolution

New Year's is coming up and of course the classic ‘New Year Resolution’ question will be going around your social group.   I personally have never taken up new years resolutions.  The reason is simple,  I constantly apply change and development in monthly and yearly formats.  I have however, set goals and changes around September each year at my university and ever since.  So I guess you could count this as an academic ‘New year Resolution’, that I continue to this day as it is a form of habit for me now.

 Whether or not you usually implement personal development and try to improve yourself in specific ways does not matter.  You will either have never bothered, tried and failed or have found success in your aspirations.

 The tips that I wish to share with you are those that will help you to clarify your 2018 goals and resolutions as well as implement techniques to ensure you achieve them successfully.

If, "Insanity is doing the same thing over and over again, whilst expecting the same result", (Albert Einstein), then make sure your 2018 is set up to try new things, fail, learn, reevaluate and eventually lead to success.

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1. Start now!   

 Yes, that's right, start now.  If you have already decided, you are in a much stronger mindset than waiting to start another day. That quickly sinks and you will no longer have the motivation.  You will also solidify the decision you are making by applying even the smallest step.

End 2017 the same way you intend to be 2018 and beyond.

 What could you do right this second that will get you closer to your goal?   Make the step process for today, tomorrow and the following.  Ensure that each day has are doing something towards your goal.  No matter how small it is.  So long as you have a small task achieved, you are likely to want to progress do more, and make sure you have a further two days of tasks and steps prepared so you will never forget or get lost with your resolution.

 Preparing these every evening and completing them first thing in the morning are going to prepare, motivate and keep you on target.


2. Discover your end goal and why you want this? 


 Picture yourself as the person you want to become.  The non drinking version of you, the lean machine, the chef, business owner or non procrastinator.  What are they doing and who do they look, feel and act like.

 Next ask yourself,

• “Why do I want to achieve this change”?

Not the superficial stuff now.  It's only you and I, so you can write this down and you can be honest, why do you want this?  Knowing your ‘WHY’ every single day when you awake from your sleep will ensure you find the intrinsic motivation to do the actions necessary to achieve your goals.


3. Make a timeline.

 12 months, 52 weeks or 365 days. That's a lot of mental power to change and a hell of a mountain climb.  Let's face it, a 100m sprint is easier than a Marathon.  Even though you might not be the fastest, at least you can see the finish line.

 What’s even better is you only have to cross a 100m line to feel good about yourself.  If you did that during a Marathon, you would feel good about yourself 421.95 times.That is a whole lot of feeling good about yourself!

 Your goal is of course a long distance, but the steps to achieve it are the 100m sprints.  If you skip out the steps, you are likely to fall short on the end goal.

 The most challenging aspect is keeping focused on a daily basis.  I know myself too well and I’m sure you'll be the same.  You will set out strong to do it every single day. As soon as the day comes that you forget however, you will never go back to the goal or at least all hell will break loose in your world.

This is a technical fault that gives you an instant out. It's like a break clause in the contract.  You will wake up at 6am every day until the day you don't, then that's it until 2019.

Sound familiar?  I sure have tried and failed this way. So what's the solution?

 Work towards 3 months as the long term.  Meanwhile setting a short term of 2 weeks.  Lets see how far can you go for 2 weeks.  This gives time to reevaluate the goals and current abilities.

- Do you need help? 
- Is what you are doing working? 
- Could you change something to make it work?

These questions can save you for falling short and repeating the process 6 times over the 12 weeks will get you further than jumping the gun on a Marathon race you don’t even know the route of.


4. Keep your head down. 

 There was once a girl trying to achieve her dream.  She had a backpack of supplies, a book and her dream.  Her dream was to make it to the mountain.  The mountain was huge and visible from where she lives, but the problem was that is was very far away and had a lot of road and obstacles in the way.

 The girl kept the mountain in her sight, every single step of the way.  However, no matter how fast she walked, it never seemed to get any closer.   Hours went by and still the mountain looked the same size and distance as before.  

 How could this be, thought the girl.  I am walking as fast as I can. She found a bench a sat down for a break.  Home seemed as far away as the mountain now and the girl began to get disheartened. 

A man approached the bench and sat next to the girl.   He did not look at the girl but he asked, “where are you going”? 

The girl responded, “I am trying to reach the mountain, but it’s taking a lot longer than I thought”. 

"Ah, yes indeed, that mountain is a long way off", said the man.    "Keeping your eyes on it means your perception cannot change, you cannot notice the distance you have travelled, or the change in how close you are when you keep your eyes on it. This means it will make you feel like your not getting closer.  You also cannot see every obstacle that you must go around and how steep the hills are that you must climb".

"But how then shall I get to the mountain"? Asked the girl. 

"So long as you are going in the right direction, you will eventually hit the target, that is inevitable". Replied the man. "However your motivation may fade and your journey wasted if your always focused on the end result. You may find you have not learned anything along the way, that being, if you do not give up first". 

Such basic story's can help you use your imagination and understand a concept more clearly than any technical writing. Just keep your head down, focus on the next step, the next section, and enjoy the view and company as you go.  Every time you reach your next target, look up at the big mountain, and make sure you are still going in the right direction.   Even if you are off track to the left or right, you will only need to re position yourself and continue towards your next target that lies closer to the mountain. 


5. Gain social pressure and accountability support. 

 Social pressure is not for everyone, however most people will find that they can start a course or a new hobbies and so long as no one knows about it, it is likely to fall behind.  Usually for good. Sometimes self motivation is not enough for people.

 Simple ideas to gain such pressure are as follows.  Place money in jar and give it to a friend, at the end of the goal period, you can have the money returned or use it for a celebration otherwise it will be taken to a charity or your friend keeps it.
(Of course, I'm sure that is not an issue for most people, but make it as much money as you can to cause pressure).

Join a group and keep your progress updates, share with family and friends who are reliable to keep you accountable, or sign up with a coach or trainer in the area of expertise who will help you get to your goal and keep you accountable to what you say.


6. Keep away from the 'HYPE'.

 You know the type, those friends who get drunk and decide they'll stop drinking, or the group of people who rely on each other to be at the gym every morning as it’s this year that you'll lose the weight.   

 There is a very important place for group support, however not with a personal goal foundation.  Support groups must be used as a tool to help you, not the reason for your goal.  If you join others in their goals you are most likely to waste your time and your money (depending on the goal of course).
 Make sure to say to the people who you turn down, “Sure I’d love to, however I am working towards ‘X’ this month and all my efforts are going into that”.  “I'll support you all as best I can but I really want to achieve X”.

 This way your not going to be socially excluded and you will also be affirming your own goal to yourself.


7. Submerge yourself into your new lifestyle. 

 Make everything about your new goal.  Surround yourself in to it.    It takes people years to learn just the basics of a new language in an English speaking school, yet those who move abroad and learn the language of their new home can do so in as little as a year to higher standards due to the immersion around so many scenarios where you are forced to speak the second language.


 Get yourself around as many people and activities that will cause you to keep on track towards your goals.  Hanging around with the locals at the pub isn't exactly the right environment to quit drinking….  Be smart about who you spend your time with, this way, your new lifestyle will become your reality.

Follow me on Facebook, Instagram and Twitter to start your journey and keep up to date with tips, blogs and other motivational material.

Happy New Year everyone!

 Good luck on your new journey to an improved you.  I wish you all health and success in 2018 and beyond.

 For any help towards your development, please drop me any questions on social media or contact me directly.

 Please share this post so others can experience the success of a new goal or resolution this coming year!


No Excuses - Optimise Yourself



Human Phenomena is a business focused on Personal Coaching / Personal Training for Health, Fitness and Mindset.  Creating your optimal lifestyle and helping you through a personal development journey. ​​

Fats: The good, the bad and the ugly!

Fats:  The good, the bad and the ugly!   

 It’s time to clear up some of the clutter around fats.

Did you know that fat is an energy source? Did you know that fat has just over double the energetic output of carbohydrate? And did you know that fat helps you to lose weight?

You probably did. But at the same time you probably also knew that fat makes you fat, fat has a lot of energy and overweight people are called ‘FAT’ people so I shouldn't eat fat.  

Especially for those born before the year 2000, you will have been taught that FAT IS BAD. Eat everything low fat! It’s all in the adverts.  Low fat yogurt to look like the model they paid to hold it.  Low fat cheese - Low fat milk - Low fat Mayonnaise… I’m fishing for ideas now because I don’t eat anything low fat (or at least that is advertised and altered to be LOW FAT).  

Image 1: Proof that fats are structures - Not the devil (Otherwise they would be called Damians...)

Fats are found in NUTS, SEEDS, MEAT, FISH, EGGS, DAIRY, AVOCADOS, OILS, NUT BUTTERS, OLIVES, TOFU and I'm sure many other sub-foods.  

So here are 3 facts regarding FATS and why you should be eating a lot more of them.

• 1 gram of fat = 9 Kcal compared to 1g of Carbohydrate = 4Kcal

This means that eating smaller portions of these provide high fat food will give you with the same amount of energy that just over 2x the size of the meal   would have to be in carbohydrates.  

• Most food, if not all food listed above are also packed with protein.  

Protein is proven to fill you up for longer and you can test this.  People say they feel fuller or more energised and less hungry when they eat a protein based breakfast compared to that of a Carbohydrate based breakfast.  This is relevant because as i mentioned you can pick a high fat breakfast and feel fuller longer due to the protein.

Try it for yourself.  

Day 1- Eat something like a Banana at 7am and see how long it takes till you are hungry again.  (I would say the typical toast breakfast but I’ll put an article out soon as to why this is not a good idea however for science and your own good, try it).

Day 2 - Eat some eggs and avocado or a handful of Almonds again at 7am.   

• There are such a thing as good fats

Good fats come from natural foods.  Nuts, seeds, meat, fish.  I won't repeat the whole list but, these fats have not been chemically altered.  The chemical structure that is, has not been changed.  It’s not processed or fake.  

• The body does store energy as FAT

But it also stores it as sugar in your muscles.  The point I want to make is that you need some storage, and you can never be healthy and deplete all of your storage.  However you can reduce the amount of Fat stored in your body by simply eating less.  Only eating what you body needs will mean energy in is energy out and you stay the same.  Eating less energy and energy being used will cause weight loss and eating more energy than required will cause an increase of fat storage.  Simple stuff.  But it doesn't mean avoid fat.

IT MEANS AVOID OVEREATING!

Exercise of the month - The Pull Up

Exercise of the month

 Moving forward in life is part of our instincts and survival.   It is even apart of our anatomy, lifestyle and environment.  Everything we do is in front of us.  Driving a car, using a computer, phone or tablet, cooking, cleaning, everything.  This causes the body to naturally fall forward causing a rounded shoulder look.  Posture is affected, back and neck pain occurs and all of this due to over us of the forward pulling muscles of the body. Oh and gravity!  Don’t for get that evil natural consequence.   

Joking aside, we need to do more movements that work the back/pulling muscles.  So the pull up is perfect for this.  Using the biceps, latissimus dorsi, trapezius, and rhomboids.  You will also use stabilizing muscle groups such as abdominal rectus, obliques and depending on the type of pull up even the glutes will be holding you up.  

So before you get scared and think you have to do the same style of pull ups that machine in the gym does.  And by that machine I mean the balled tattooed beast man does, you actually will only need variations, minimal kit and possibly even progress rapidly through.

The Pull Up

My favourite exercise, as I'm sure a lot of you will know is… The Pull up!  

So it's time to do some variations:

1- TRX pull up

2- Australian Pull up  

3- Chin up - Body weight or assisted

4- Wide grip Pull up - Bodyweight or assisted

Challenges with the pull up:

This is a very hard movment, in the sense that to lift your whole bodyweight up in repetitive fashion is very hard and dangerous for some.  However there are ways to make this exercise easier for begginers and build up to advanced.  

If you are overweight then of course the more weight you lose the easier this exercise becomes and as you lose weight you will be increasing strength so be patient to get from a TRX pull up to a Non assisted Wide grip pull up.  

1. TRX PULL UP

So for this exercise you will need a suspension trainer.  If you do not have one you can get one here or for now jump to exercise number 2. Australian Pull ups.  

• Step 1 setup the suspension trainer

Easy to do, on a door frame, on a Tree or some form of support system that will take your weight.  Wrap the straps around the object, clip kit together and adjust the straps to about hip height.

• Step 2 Grip & Start position

There are multiple ways to grip with the TRX pull up however, for now we will go with the basic grip.  Take hold of the main handles of the suspension trainer so that your fists are closed but inwardly rotated so palms face towards each other.  Take hold of the TRX facing the structure you have tied it to, lean back with straight arms keeping your eyes towards the top of the TRX, your body straight and feet flat on the floor.

• Step 3: Adjusting difficulty

Your body weight is what will control the difficulty of resistance in this exercise.  When you lean back and allow the suspension trainer to take your weight, you can alter the difficulty level by adjusting the angle.   To do this simply walk towards standing up straight to make it easier and walk forwards leaning further back to create a more acute angle and harder difficulty.

• Step 4: Movement

Keeping your palms facing each other in the start position, you will start the pull up movement by pulling your shoulder blades back followed by your elbows towards your ribs and your thumbs towards your armpits.  Make sure this is a slow and controlled movement.  Squeeze your muscles around your upper back at the top.   Then when you release, slowly lower yourself back to your start point.   As soon as you reach the start point repeat the initial movement.   Complete these 3 x 15 making it harder each time until you can pretty much lie down and pull yourself up.  This will take some time.  So here is a progression program.  

• Step 5: The program

3x 15 reps for 3 days a week for 4 weeks  (Where ever you can complete the reps with a slight struggle at the end).

3x12 reps 4 days a week for 3 weeks (One or two steps forward / making it slightly harder than before)

4x8-10 reps 4 days a week for 4 weeks (Again slightly harder, really slow down with these lower rep ranges.  Feel everything pulling you up and lowering you down with control.

5x5 reps 3 days a week for 2 weeks (Take longer rests between each set now and make this the hardest you can whilst still maintaining good form.  Two minutes rest should give you enough time to re energise.  After these 2 weeks repeat making each step harder than last time).

2. Australian Pull up

• Step 1:  Finding the right bar

For this style of pull up you will need a bar that is relatively low to the ground.  For anyone who goes to the gym, using a squat rack or smith machine is ideal.  If you do park workouts then usually where you find pull up bars they have lower ones or a set of dip bars.  About hip height is what you are looking for.   Alternatively you could use a broom stick and chairs, however please make sure it's strong enough to support your weight and isn't going to roll of the chairs!   I am not liable for this going horribly wrong.

• Step 2: Grip & Start position

The grip you will use is an overhand grip.  Start by lying on your back, the bar above your chest.  You should be able to just about reach it with you finger tips.  This will ensure you can get a full extension in your arms.

Sit up slightly and take hold of the bar, roughly shoulder width apart and with your palms facing your feet.  Dig your heels into the floor and hold your body straight keeping your arms straight and eyes locked on the center of the bar.  

• Step 3: Adjusting difficulty

To make this exercise easier, just bend your knees to put some weight into your legs. You can also walk up slightly to shift your weight distribution.  However this exercise is more challenging for most than the TRX pull up so please revert back to that exercise if this one is next to impossible to complete a rep.  IF YOU CAN DO ONE REP YOU CAN DO THIS EXERCISE! :)

To make it harder, flatten up the body and make sure your chest is directly under the bar.  The angle and depth will really challenge you.

• Step 4: Movement

Exactly the same as the TRX pull up, initiate the movement from the shoulder blades, pulling them back towards each other.  Follow by bending at the elbows, imagining you are elbowing something behind you and keeping them shoulder height.  Aiming to get the bar to touch or as close to the chest as possible.  Slowly lower yourself back down.

• Step 5: The Program

Complete the program exactly the same as with the TRX pull up.  When you can do at least 3 sets of 10 in the lowest position you'll be able to start moving up to an assisted pull up.  

Another tip, to really challenge yourself. Once you have fatigued at this new exercises.  Complete the easier version (TRX pull up) until you fatigue in that as well.  You will find it harder than normal and that is good because it means you did a good job with the Australian pull up.

3. Using a band to assist the Chin up and Wide grip pull up

• Step 1: Assistance types

There are two main types of assisted pull ups.  Those big machines in the gym that you adjust the weight to counter your body weight or using a giant rubber band.  

Of course the best method is with the band as it allows a greater freedom of movement and can be done anywhere with a suitable bar.  So those are the ones I will demonstrate here for you.

• Step 2: Grip & start point

Chin up - Palms facing towards you and inside the shoulder width area.

Pull up - Palms facing away from you and shoulder width or wider.

Some bars will have many grip styles, you can play around with the handles and see what you prefer to start with.  

• Tie the band around the bar above you.
• Use something to stand on for this to start with.  Incase it goes wrong you will have something to stand on so the band does not recoil into your face.
• Place one hand in the grip position for the style of pull up you are choosing. (CHIN UPS ARE SUPPOSED TO BE EASIER TO START WITH).
• Bend your knee and place it through the band loop, somewhere along the shin again so the band doesn't slip.
• Take both hands onto the grip now and then take your back foot of the supporting object.  Allow yourself to hang and get used to the position.

• Step 3: Movement

Chin up - From the hanging point, pull your shoulder blades back and then drive your elbows into wards the side of your ribs.  You should drive up towards the bar.  Keep your eyes on the bar so not to hit your head and push your chest up towards the center.  Slowly lower back down to a hang then repeat.  

What bands should I use?

I would highly recommend buying two bands.  One middleweight and one light weight band.  I carry both with me everywhere and you can use them for many exercises.  However in regards to the pull up it means you will be able to use both if necessary to start with and then progress to only using the middleweight band and finally using the lightweight one.  You will also be able to make a longer workout by using more assistance as you fatigue.

Where can I get them from?    Just pop into the HUMAN PHENOMENA STORE!

4. Non assisted Pull ups

I do not need me to tell you more.  Just throw the band on the floor and have a go at the pull up you have been practicing.  

This really does take time to get to.  I have been doing things like this since a kid and never stopped so I am able to support myself well through my shoulders.   If this is your first time training, start with the TRX and slowly build up.  

Finally, always warm up!  In this case with trx pull ups and increasing the difficulty as you go.  Check out my blog for other warm up movements in the:

7 EXERCISES YOU SHOULD BE DOING EVERY DAY! SERIES

Keep an eye out for more shoulder and upper body strengthening exercises coming soon.  Thank you for reading and taking the time to become a better version of you.  Remember that the HUMAN PHENOMENA shop is now open for any kit you may need both in health and fitness.

NO EXCUSES | OPTIMISE YOURSELF

Damian

Self Beleif

High performance

Life + Sport

Self Belief...

Do you believe in yourself?

Self belief can be built.  Usually the vision scares you and that is OK.  The best things in life are on the other side of that fear that you have.  So it is time to build yourself ready to take it on.  

What do you believe you can do.  Why do you believe that?  Have you done it before,  has someone you know done it? Have you worked your way up and know if you keep working at it you will be able to do it?  

This is evidence.  Proof that it's possible, proof that you can do it.  You've probably done something before that although you didn't complete straight away, you will have chopped down step by step and got closer and closer until finally you achieve.  

This is all evidence that you can progress in that area.  So what ever it is right now, today that you want to get done this year.  Remember that it's all about building up to the big league.  There is no overnight success.  Build up the evidence and prove yourself who and what you are and can be.  The only limits are YOU! And YOUR EXCUSES!

7 Exercises to do daily (Part 7)

7 Exercises we should be doing every day.

I hope you have found value from these exercises over the last 7 weeks. By now you should be finding a short routines nice and simple to implement. Maybe even twice a day. As all of your major joints are opening up, you may find that there is less pain when performing daily tasks and exercises.

Where to go from here?
Options that I have made currently possible for you are:
Life performance - My life performance program is unique and molded to you.

CREATE YOURSELF:

'CREATE YOURSELF'
THE NEW HEALTH & FITNESS RETREAT BY HUMAN PHENOMENA

This is a fantastic opportunity for you to immerse yourself into exercise and a healthy lifestyle.  

You will be with a small group of like minded individuals and myself for a whole week in a beautiful villa, situated just outside of Portugal's southern town of Carvioero.  

You will get... 

Your own individualised program designed to increase your health, body and mind very similar to what I provide in my Life performance programs.  This week is all about you and how to help guide you best to increase your energy and experience in life. 

FIND OUT MORE ONLINE
HUMANPHENOMENA.COM

If this is your first encounter with these 7 exercises, make sure you begin with #1 here!

Deep Squat

  

Start: Stand with your feet shoulder width apart, the inside of your food on the outside of your shoulder. Imagine yourself on a big clock with 12 o'clock in front and toes will point slightly out towards 10 and 2. Finger tips being your ears, elbows bent and pulled back. Squeezing your shoulder bladed together with your chest up and looking straight forwards.

Movement: Pull your core in, squeeze your gluts to set up your pelvis and push you hip backwards. You chest will drop forwards but keep it open looking forwards pulling your elbows back. Continue to push you hips back as you now bend your knees, pushing them out so they remain inline with your toes rather than coming in towards each other. Go as low as you can, if possible below parallel. Now you can place both hands together in the center of your knees with you elbows pushing them out to gain a stretch in your adductors (inside of your thigh).

How many: Try holding this position for 2 minutes! Beware, this will be tough for most. So begin with 10 seconds and do as many times as you can or 12 x 10 second holds. Then each time you do it hold for 5 seconds longer until you can hold 4x 30 second holds 2 x 60 second holds and then finally 1 x 120 second hold.

Common mistakes:

1. Lifting your heals - This could be a confidence barrier as well as tight muscles or technique. Take it slow and keep you heals down consciously. Slowly increase the movement. If the problems persists send me a picture or video and I can help you out with this one. It can be tough

2. Leaning too far forwards or falling backwards -  Try taking shoes off or using flat shoes. You may find this makes things worse due to the lack of a heal however you will not fall forwards so much to start with. Also remember to keep your head up looking forwards this will stop you losing your

3. Knees dropping inwards - Simply try to push your legs outwards as you do the exercise or place you arms inside to guide them as you go down. You can also use a resistant bang found in humanphenomena.co.uk to go around your knees. This will pull them in more so you will notice the pull and be able to strengthen your glutes by pushing against it.

 

Common challenges  

1- Pain in lower back - Take it slow just got to the pain free range.  If it persists then see a chiropractor, physio or other health professional

2- Stretching sides, bum and back - Each rep will help the body to warm up and go further.  Go to the best range you can and each day increase little by little.  Years of tightening will not fix with only a day or two of stretching.  Consistency is key here

3- Cannot reach the floor - Same as above.  Just keep it up you will be able to move further the more you do it.

Thank you for reading this guide of 7 exercises to do daily. If you would like to see something else on here of similar material please post a request below so I can make it for you.

Damian.