Season Changes & Training Madness

The last couple of weeks almost seem like a bit of a blur to me, I'm so sorry I haven't found the time to post on here much. I really have been  non stop working and training. I even forced myself to power through a nasty & chesty cold, there's been no breaks. I'm fully focused at the moment and it's left me little time for much else. I'm currently training 5/6 days a week, I've befriended a training partner and my goodness, she makes me work!! 
The other morning I was making my 5am cuppa joe when I noticed the morning sunshine had abandoned me in favor of the darkness and frosty breeze marking the start of Fall 2015.
What I've noticed with the change in seasons is the decrease in people attending the gym. Many of the faces I had come to know over the last 2 months seem to have gone into hibernation leaving just the regular gym addicts such as myself.. this will ofcorse U-Turn in a couple of months with New Years resolutions and so on... 
For me personally, I get my best training done in the fall and winter. In the summer months I want to be with my friends, enjoying late night garden parties and breaks away. With the exception of Christmas and occasional nights out with friends my winters are generally alot calmer and quieter making it the perfect opportunity to get that extra night or two's training in because like they say - Summer bodies are made in the winter!


Becksondergaard creates an exclusive print of their signature cape for Miss You Already!! & Competition!!

Miss You Already, starring Drew Barrymore and Toni Collette is in cinemas September 25. To celebrate it’s release
Becksondergaard has adapted their signature cape with an exclusive print for the film.

 Milly (Toni Collette) and Jess (Drew Barrymore) have been best friends forever. They've shared everything since they were kids - secrets, clothes, laughs, substances, boyfriends... now they are trying to be grown-ups. Milly has a high-flying job and lives in a beautiful townhouse with husband Kit (Dominic Cooper) and their two kids. Jess is a town planner and she and her boyfriend Jago (Paddy Considine) live on a bohemian houseboat on a London canal. Their friendship is as rock solid as ever. That is until Jess struggles to have a much longed-for baby and Milly finds out she has breast cancer. How do you share that?
Watch the trailer here: https://www.youtube.com/watch?v=kJTneAQ6Axw <https://www.youtube.com/watch?v=kJTneAQ6Axw> 

To find out more about the film visit: https://www.facebook.com/MissYouAlreadyFilm <https://www.facebook.com/MissYouAlreadyFilm>

Becksondergaard was founded in 2003 by Lis Beck and Anna S√łndergaard. Sharing a strong passion for fashion and possessing a strong entrepreneurial drive, they decided to build an accessory brand that offered affordable and stylish designs with a personal look that would last for more than one season.  Becksondergaard designs are unmistakably Scandinavian with a personal, quirky touch seen in colour choices, and the hand-drawn, art like, prints on the scarves.

To view or purchase from the Becksondergaard range visit: http://www.the-dressingroom.com/shop-by-brand/becksondergaard <http://www.the-dressingroom.com/shop-by-brand/becksondergaard

Now... I got my hands on one of these beauties, I'm in Love! So, passing on the snuggle loving....

I’m giving my UK readers the chance to win two exclusive Becksondergaard capes – one for you and one for your best friend! #MissYouAlready

To enter simply tag your friend on the following picture which you will find on my social media accounts and tell me what you love about her?

Social Media: 
Twitter: @Blond3Ambition
Instagram: @blond3_ambitionz


Supplement Discounts!!!

Everyyyone loves themselves a discount! With the nutrition market booming Simply Supplements are choosing to give back to their customer's with some great discounts & freebies! So be sure to check the below link out from time to time to take advantage of their offers! 


Thursday TakeOver - Personal Trainer James Travis

James has been there right from day 1 of my fitness journey, the support and advice that he gives me as a friend has been a big contribution to my success so far. I have an enormous amount of respect for Jame's honesty and the passion he has for the fitness industry .. here's a few musings, free tips & opinions from Mr Traviii himself;

1) Weighing yourself everyday is a form of irrelevant insanity . You will become obsessed with numbers that tell you nothing .

2) Going to the gym is a positive thing - going to the gym with no purpose is £x wasted .

3) You need carbs - dropping carbs entirely to lose weight is an outdated and dangerous principle for most people . Carbs give you energy - you need that right ?

4) Spot reducing fat still doesn't work - tricep extensions do not burn fat off the back off your arms . The body uses energy in totality and distributes it thus.

5) The single biggest favour you can do to your health and looks is to drink more water . Most people in my experience don't drink over 500ml a day . Try tripling / quadrupling this .

6) You can smash shot after shot of 55% proof down your throat - drink potentially lethal amounts of vodka based fruit drinks - go to Macdonalds everyday and gorge - stay up till 5 in the morning , be dangerously obese and no-one will say a word . Join a gym - eat healthy and stay in a few nights to get some sleep and woah there here comes the concerned friends brigade .

7) Friends are people who support you in life not just because you are complicity enabling their behaviour.

8) Learn to exercise don't just try and wing it . This is especially true for those of you who lets say are not blessed with the most athletic of disposition . Proper coaching
is hard to find.

9) Opinions - opinions everywhere - fitness is like the flame for the proverbial moth of unsolicited advice and expertise. People smoking 100 cigs a day will have the perfect marathon prep stored in the back of their mind. That bloke you know who squats only to lower himself into his barstool will suddenly display a Poliquinesque understanding of physiology and biomechanics . It is everywhere - I would find it funny if some of you guys didn't listen to it ...

10) The only real obstacle to change is you and how much you want it . It is no surprise that the most significant changes often come after bad or potentially bad health news, your health is something that you will only truly treasure when it's compromised or God forbid gone .

11) Treats are for dogs . Humans ( that's you ) need to stop treating food like some Pavlov's dogs experiment . Rewarding yourself whenever  the bell of good behaviour rings or when someone pisses you off - grows old pretty quick as an excuse when you are trying desperately to lose weight .

12) Counting calories and macros for most of you is a waste of time. Just eat three good unprocessed meals a day.

13) Missing meals is a total disaster for someone trying to lose weight .

14) Sugar is the key ingredient that you need to cut out not fat . If sugar was discovered tomorrow then it would be a Class A banned narcotic . No substance in the history of humankind has done more short and long term damage to so many people than sugar. The type of sugar Is important - ie a little fruit or natural honey is ok - but the processed stuff you have in your bowl at home will inadvertently kill more people than cigarettes this year .

15) Some sweeteners aren't much better for Health or weight loss . Research is limited but I suggest that you go do some of your own on products like Aspartame that flavour your useless diet drinks . Whilst not having the same calorie density as sugar they can still trigger the same brain and physiological responses  thus leading to the same problems - increased body fat - decreased insulin production - increased cortisol and all the wonderful associated problems. Be smart and educated about what goes down your gullet ;)

16) Everyone is different . Don't assume for a second you know someone's trials and tribulations unless you know them implicitly. This is why having an opinion is important but not sharing it is often vital . On my page I see people openly commenting on people's physiques mainly positively I must say which is great but occasionally negatively  . I have even heard people talking about my body in supermarket queue's behind me how it is too much '  too big , not for me - things like that . I can only relate it to what many pregnant women feel like when total strangers start grabbing your belly. Imagine the uproar if I wrote ( and I never would dream of it btw) ' wow you look vastly overweight ' or ' that's too skinny for me ' . It beggars belief doesn't it - positivity is so important to people's chances of success - I have seen individuals haunted their whole lives by a comment or series of comments . So please remember unless it's good - keep it in your head - you just look like a prat writing it anyway .

17) I can't emphasise this enough - lifting weights or doing a variation involving resistance training is probably more vital to women than men . It will not make you look bulky and it will - shed body fat - increase bone density and a whole host of other benefits . However grabbing a 2kg dumbbell and doing easy curls is not going to cut it . You need heavy ( relative to you and your ability ) ass weights to use your full body .

18) Constant cardio particularly steady state will mess you up if you are a woman . I'm sure I don't need to tell you the importance and impact that hormones have on your body - constant even paced excessive exercise will alter your hormonal profile in a negative way and you will put weight on or drop to unhealthy levels of bodyfat . A mixture of steady and high intensity cardio with a solid resistance programme is key .

19) But all futile if you neck Prosecco
like it's going out of production . Empty calories will kill your body quicker than you can say Diet Coke . Yes I know it has zero calories but go and hold a 330ml can of the stuff and ask yourself - how can this full can of tasty beverage contain no energy .. Nothing . Zip . Nada . Then ask yourself what happens to this beverage inside my body ... The simple answer is that it will convert in exactly the same way but artificially that sugar does - spike your blood sugar and insulin raise your cortisol levels to create a perfect environment for bodyfat on your backside / legs / stomach and backs of arms . Alcohol is less subtle and doesn't pretend it's going to help you lose weight but it's still empty nutritionally vacant calories that cannot be exchanged for  nutritional wholesome energy .

20) Forget faddy eating - quickly here are some of my favourite food and beverage nonsense I've heard from clients and regular folk .

4 litres ?? That's way too much water in a day !! = will easily drink 4 litres of Mojito on a Friday in 4 hrs .

Eating breakfast makes me feel sick , I just can't do it for some reason = was up till 3am drinking wine and eating kebabs past midnight .

Vegetables ?? I've never liked them just can't stomach them = was caning shot after shot of aftershock the night before .

Does coffee count as water ? I've had 4 macchiatos today ... = no explanation required .

I didn't have time to cook/ prep food / food shop this week I'm sooo busy = total Facebook time 26 hrs .

21) Just eat like a normal person train with purpose and live .. I mean really live not jamming up your wonderful body with crap and drinking yourself into oblivion till you cant remember anyway. Someone once said to me when I was in a different place ' happy people don't self medicate'

22) Be what you want to be - ignore the jealous / the haters / the obstructive / the sarcastic / the contrary the passive aggressive / the stupid / the dominant - and follow your dreams . If you have to drop a few people off on the way then ce la vie .

23) Dieting is futile and implies short termism - find a way to eat for life - it is what the word diet actually means ( from the Greek 'way of living' ) . There is no one way to do this - if there were then humans would not have adapted to so many different environments with so many different food sources , so successfully .

24) Sit ups are generally a waste of time and have far less effect on your waistline than you could ever possibly imagine .

25) Be happy - I mean truly genuinely happy . The stuff that's bothering you now will probably seem like a distant irrelevance in a few weeks ..

26) Men , seriously now .. Make this the year you start training the other half of your body .. You know that bit that isn't chest and arms ;) .

Have a good one - I hope your kids get on well back at school . That going back to work doesn't suck too much and that life is good .


James is an experienced personal trainer who works from his own gym in South West London - Instagram @JTravis_PT Email james_travis@hotmail.co.uk & on Facebook. 
Skype Consultations available! 


18 Months Of Madness & Progress

'Desire is the key to motivation, but it's the determination and the commitment to unrelenting pursuit of your goal - a commitment to excellence - that will enable you to attain the success you seek.'
'Once something is a passion, the motivation is there. '

The picture on the left was taken in January 2014. It was the day I got fed up of looking in the mirror and not liking the look of the person staring back at me. That day, that mood, that feeling, it changed everything.  
The picture on the right was taken in July 2015. 
In the last 18 months I have...trained 4-6 days a week, fallen flat on my face several times, broken many a nails, spent Friday night's getting my geek on researching and reading nutrition books, spent my spare money on training gear over partying, trained myself to eat healthier and cook better. 
I learnt to like the person looking back at me a little more each day. To be proud of the lifestyle I've created, to work for what I want rather than wishing for it. I learnt to be less fearful of failure & the definition of dedication. 

I sometimes get tired, I have bad work outs, days where all I want to do is lie around in my pjs and face dive into a pizza & days where that's exactly what I do. 

I have so much I still want to learn, more challenges ahead of me. By the time I've reached one goal I've already lined up another two.... there are no limitations when you find something your passionate about. 

So, here's to the next 18 months!