Archive for Jan, 2013

Hard Work Pays Off

Hard work pays off. As I’m getting older, I’m learning that nothing that’s worth it comes easy in life. It could be a degree your studying for, the body fat you’re trying to loose or even that special person you’re trying to get with. You have to put in work…

Far to many times in life we say we want to become better or we want to achieve something but how bad do we really want it…How much are you really willing to put in that work?

If you want something bad enough you will do what it takes…believe me!

I use to wake up at 5.30am to go gym and do fasted cardio…All because I wanted abs. I would then go gym again later in the evening to do weights because I also wanted to gain muscle. Tiredness wasn’t an excuse because I wanted it and I wanted it bad! Nothing was going to stop me…

90+ days later I was ripped and in the best shape of my life. Funny, because people started asking me what I was taking…It’s like people forget that there is such a thing called “hard work”.

The point I’m trying to make is you have to put in the work no matter what the goal is. Even saving up money isn’t easy as it takes discipline to not go online and buy everything that is on sale.

Some things that help me reach my goals and will help you are:

1) Goal Setting
2) Staying Disciplined
3) Believing in yourself (no one else will if you don’t)
4) Wanting it bad enough
5) Writing down your goal on paper
6) Tell people what you are trying to do – It’s embarrassing when they ask you how you’re getting along and you tell them your a failure
7) The drive for success
8) The pain of failure (thanks to my bro for that one)
9) The achievement of reaching the goal
10) Proving to yourself that you can do it

Bonus Tip – “Visualisation” – I’ve covered this in a previous post and will find the link for those that are new or haven’t read it yet. Visualisation is a very powerful tool.

Going to keep it short as I have to be up at 5am (not for cardio thankfully lol)

I hope you guys have a serious think on this one as I’m sure all of us are trying to achieve something in our life’s.

Take care and stay blessed.

Much Love


Look After Your Body

Hey Guys,

Sorry I haven’t posted as much recently, life has been a bit hectic. I should have some more time on the weekends now to keep you guys informed and motivated.

I’m looking to cover nutrition over the next few weeks and will be covering:


I thought this would be a good topic to cover as I’m currently studying a nutrition course and I have quite a bit of knowledge on the subject so it’s only right (plus it seems a lot of people aren’t educated on the subject and want to build on whatever knowledge they already have).

In the mean time, try and eat as clean as possible with the occasional “Treat Meal”. Stay away from processed food, eat lot’s of vegetables, try and drink at least 2 litres of water a day and look into green tea if you haven’t already (wonderful stuff that I will be covering also).

Take care of your body, it’s the only place you have to live”

Stay Blessed

Always continue the climb. It is possible for you to do whatever you choose, if you first get to know who you are and are willing to work with a power that is greater than ourselves to do it.

Ella Wheel Wilcox

The Food Colour Chart

Are you guys eating your fruit & vegetables? Check out this chart to see how the colours of fruit and vegetables relate to each other and the benefits of them.

For example, tomatoes and strawberries are both red and coincidently have the same benefits…For example, nutrients such as lycopene ellagic acid that help reduce the risk of cancer.

Take the colour Orange for example – Oranges, carrots & pumpkins all contain beta-carotene, potassium, vitamin c and a lot more good stuff. They all help with the lowering of blood pressure, the risk of prostate cancer, cholesterol and helps promote healthy joints…Come to think of it, I don’t reckon it’s coincidence at all.

Over the next few weeks I will be covering nutrition and the benefits of foods in a lot more depth.

For now, stay away from processed foods and eat clean. They say if it comes in a box…Don’t eat it.

Stay Blessed People

Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.

Norman Vincent Peale

Stop thinking for just one moment

This message resonates with me quite a bit so I thought I’d share it for those who can relate.

Its so easy to over think things at times. Have you ever been in that situation?

It could be anything really. It could be related to relationships, work, family, gym…

Sometimes it could be something as small as, what am I going to train at the gym tomorrow or what should I have for dinner…Minor things.

I find with me it’s my future and my purpose in life. I feel I have a calling but I don’t know what it is so I’m always searching for something more and thinking what that “something” more could be.

And it’s so true, sometimes the best thing we can do in a situation where we are over thinking is to just breathe, relax and just have faith that it will all be OK.

Try it the next time you are in a situation where your mind is doing over time.

Remember guys, if you are breathing, you have food, love and a roof over your head, you are blessed and have no need to stress.

Much Love to you all…

Stay Blessed


Hey Guys,

As apart of my 90 day body transformation I have decided to raise money for Kids with cancer. One of my goals for 2013 was to help people in all walks of life and I feel Kids with Cancer is a good place to start.

Through Virgin Money Giving, you can sponsor me (link below) and donations will be quickly processed and passed to charities. Virgin Money Giving is a not for profit organisation and will claim gift aid on a charity’s behalf where the donor is eligible for this. I really appreciate all your support and thank you for any donations.

Much Love

David Richards

The first to apologize is the bravest. The first to forgive is the strongest. The first to forget is the happiest.


Hey Guys,

I found this article today at work and it was quite interesting. I’m going to research more into the subject and come up with my own conclusion. For now, take a read and let me know what you think. I hope you enjoy 🙂


Exercise to Increase Brain Performance

The mind-body connection is something that has always fascinated me and exercise has repeatedly shown to increase brain activity and mental performance. It stimulates the release of a number of different neurotransmitters and ensures they remain balanced.

This information could be very useful for people about to undertake an exam. 20 minutes of exercise could be enough to give your mental activity and performance a jump-start, ideally at approximately 70% of your maximum heart rate. As shown in the attached brain scan image, there’s a very noticeable difference in the brain’s activity levels post-exercise.

Above-mentioned scientific connection was demonstrated by Dr. John Ratey from Harvard Medical School, author of the book “Spark: The Revolutionary New Science of Exercise and the Brain.” If you’re interested in learning more on this subject you can get it here: (US) or here:

Happy New Year 2013

Posted: Jan 1, 2013 in Motivation
Tags: , , , ,

Happy New Year 2013

I wish you all a Happy New Year & a unforgettable 2013.