Archive for Mar, 2013

Quote of the week

Posted: Mar 26, 2013 in Motivation, Quotes, Success
Tags: , , , ,


No matter how many goals you have achieved, you must set your sights on a higher one. I feel that by having goals in life, it allows us to stay motivated, driven and to keep striving for more. I believe that the day you are satisfied, or for better words, comfortable, is the day you stop really living life.

I apply this same analogy to Bodybuilding. I keep aiming for improvements because I know the day I look in the mirror and say “I’m there now” is the day I stop giving 100%. I mean think about it, why would I need to give 100% if I’ve already crossed the finish line so to speak.

So the next time you aim for the sky and finally get there, reach for the stars. Once you reach the stars, see if you can go even higher…Who knows where life will take us. Remember, we are our own limitations and nothing can stop us from achieving our dreams. We have the power within us to do the impossible. Keep dreaming, keep positive and know you will get there.

Enjoy the rest of the week guys and blessings to you all.

Much Love

David Richards


Quote by: Jessica Savitch/David Richards


Hey guys. I talk a lot about nutrition and healthy eating and sometimes it’s easy to forget the little things like herbs and spices. Now don’t get it twisted, herbs and spices contain a whole heap of health benefits and can be easily added to your favourite dishes and smoothies.

Here are 6 of the many spices I thought I’d share with you. We can call this an intro into the topic as I look to cover this area in depth in the near future. We all know I like to get busy in the kitchen as well LOL, so I will share some of my personal recipes with you all using the above spices.

For now, educate yourself on the above and get them into your diet to start reaping the benefits.

Quote of the week

Posted: Mar 18, 2013 in Motivation
Tags: , , ,


Friendship with ones self is all important, because without it one cannot be friends with anyone else in the world. Love yourself before you love others for one cannot know the true meaning of love without loving thy self.

Be happy with who you are and embrace any imperfections you may have for we only have one life and one body. Smile when you can and try to surround yourself with positive people.

Have a great week guys and stay motivated.

Much Love.

David Richards


Quotes by: Eleanor Roosevelt & David Richards


Quote of the week

Posted: Mar 11, 2013 in Motivation
Tags: , , ,


The will to succeed is important, but what’s more important is the will to prepare. Fail to prepare, prepare to fail.

Bobby Knight/Benjamin Franklin

I wish you all have a great week and hope your one step closer to achieving that goal you are working towards. If you don’t have any goals, try setting some and when you achieve them, treat yourself. Keep smiling and have a great day.

Much Love

David Richards

Dee’s Fitness



Hello my good people,

I thought I would post up a quick 20 minute workout everyone can do from home as a lot of people have told me recently that they are either stuck for time or the funds are low meaning gym membership and buying gym equipment are out of the question.

People in this situation feel they cannot achieve their dream body and that’s understandable seeing as there is this misconception that you need a gym or some sort of equipment to reach your goal, WRONG WRONG WRONG.

Now I have covered bodyweight exercises before but I will continue to go over them as I know there are new a readers each week and sometimes a reminder is good for those that know already.

I have put together a workout which I sometimes use with my clients but I have changed some exercises around to make it more convenient to do from home. Do this right, clean up your diet, get good rest and you will see your body change.

I constructed this plan to target the whole body including your cardiovascular system (the heart).

There is no rest between exercises which is another reason why it works so well. At first (especially if your new to working out) you will find yourself short of breath, and that’s OK, you have to start from somewhere, but stick to the programme for at least 90 days and not only will you watch your body change. You will also feel physically fitter.

The aim of this workout is to do the circuit as much times as you can in 20 minutes. Alternatively, you can try to beat your time it takes you to complete the circuit – You can accomplish this by keeping your rest periods shorter and shorter each week (It won’t easy, this I can promise you).

But you know what they say right “No Pain, No Gain”. These words have stuck with me since I started taking training seriously. With that being said, let’s get cracking.


Warm UpVital for getting the blood pumping around the body and avoiding injuries.

Jog on the spot for 1 minute keeping your knee’s as high as possible. Rest for 10 seconds then repeat until warm.


(Dynamic stretching means you are not holding the stretch but continuously moving, ideal for the beginning of the workout. Static stretching is when you hold the stretch for 5 seconds or longer. Static stretching is suited for the end of the workout). Choose stretches below that you are comfortable with.



Wide Press Ups – 1 Minute – (Targets the Chest, Back, Shoulders, Arms & Core)


Lunges – 1 Minute each Leg – (Targets the Quads, Hamstrings, Glutes & Core)


Burpees – 1 Minute – (Targets the whole body. Great for increasing the heart rate)


Plank – 1 minute – (Primarily the core but uses the whole body)


Bodyweight Squat –  1 minute (Quads, Hamstrings, Glutes & Core)


Star Jumps – 1 Minute – Explosive movement for the whole body


Remember, there is no rest between these exercises. The circuit is designed this way in order to help you see results quicker. Another great benefit to this program is it speeds up your metabolism so your body uses more calories at rest.

If you suffer with high blood pressure, avoid doing the full plank and use the alternative below:

Alternative Plank


As mentioned above, progression throughout this 90 day programme is based on how long it takes you to complete the circuit or how many times you can do the circuit in 20 minutes. Don’t worry if you go over 20 minutes, just use this as motivation to keep improving. Use it as fuel to the fire.

You can still eat carbs, just slowly reduce them for quicker results (please note I did not say eliminate them, but to reduce them, big difference). Keep your Protein high and fats moderate (good fats that is) – If your not sure what good fats are just search for fats on my blog as I’ve covered them before.

On the subject of Nutrition, please note I am not a certified nutritionist. I’m just a guy that knows what he’s taking about through hours upon hours of research and experience with both myself and my clients.


By the way, save your money on all these fat burners that claim they’ll have you dropping pounds of fat in a matter of days…sorry it ain’t gonna happen.  Go and get yourself some green tea and fresh lemon juice…Much cheaper and will help speed up your metabolism which leads to your body burning more calories at rest.

Send me an email letting me know how you get on or if you have any questions hit me up on the Contact page or send me an email at

P.S – Get yourself a skipping rope – One of the best investments you can make for your fitness and fat loss.

Eat Clean, Stay Lean.



Day 60 of 90 – As promised here are the latest progress pics. I’m standing a bit further back in this one and never realised until I uploaded the photo but still gives you an indication of how much body fat has been dropped. I’ve lost some size since my shoulder injury and dropping my carbs to low so I’m going to add another carb day and see how things push on. MRI scan next week will confirm what damage has been done and what steps to take for a full recovery.

On the plus side I got 130kg on Squats today 5 reps two sets – I didn’t even plan to push that kinda weight but let’s just say I had someone with me who INSISTED I came out of my comfort zone, LOL, thanks Matt.

To be continued…


Set your sights high, the higher the better. Expect the most wonderful things to happen, not in the future but right now. Realize that nothing is too good. Allow absolutely nothing to hamper you or hold you up in any way.

Eileen Caddy


Hello my good people,

How are you all. I hope everyone is blessed wherever you are in the world reading this right now. We’ve gone international and have readers in Africa, Australia, New Zeland, Brazil, India, America and here in the UK. I don’t know how that happened but I am not complaining 🙂

Thank you to everyone following the site, the FB, the Twitter, the Instagram…It is appreciated.

I’ve been meaning to touch up on Vitamins and Minerals with you lot for a while now and I’ve gathered some research and will cover all areas to the best of my ability. Let’s get started…

Firstly, in this day and age more and more people are supplementing with Vitamins & Minerals. Some people say it’s not necessary as we get enough from our fdiet but is that really the case?

Over the next few weeks we will discuss:

  • What Vitamins and Minerals are?
  • The different types of Vitamins and Minerals out there.
  • The benefits of them.
  • How much is needed?
  • Foods that contain Vitamins & Minerals?
  • Any looking to see if you have a deficiency?

I’ll will refer to Vitamins & Minerals as V&M for certain parts of the post, so no need to get confused.

We’ll first start with “Vitamins”. What are they?

Any scientist will tell you Vitamins are organic compounds which are needed in small quantities to sustain life. We get vitamins from food because the human body either does not produce enough of them, or none at all (hence why it’s important to eat vegetables, fruits, nuts, seeds and all that good stuff).

All vitamins contain carbon. Without getting too scientific Carbon is the chemical element with the symbol C and atomic number 6. As a member of group 14 on the periodic table – LOL, you remember the periodic table from school right…Anyway…

Usually you will see on food labels & vitamin containers the 3 letters RDA which simply stands for “RECOMMENDED DAILY ALLOWANCE”

Research shows that the RDA isn’t always correct and that sometimes what is recommended is quite simply not enough for the human body but I will let you come to your own conclusion on that…Vitamins get more interesting though…Read on…


They are broken down into two groups:

The two groups

  1. Water Soluble
  2. Fat Soluble

Water-soluble vitamins (B vitamins and vitamin C) get flushed out from the body; therefore there’s a need to consume these vitamins on a daily basis. On the other hand, fat-soluble vitamins (Vitamins A, D, E, and K) get stored in the body’s fatty tissues. Each vitamin plays a different role on the body for your well being.

Here’s a list of the different types of Vitamins

  • Vitamin A: it helps a great deal in improving your eyesight. Also it aids in maintaining healthy skin. Rich sources of vitamin A are: eggs, milk, apricots, carrots, spinach and sweet potatoes etc.
  • Vitamins B: vitamin B is a list of multiple vitamins like B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid. Vitamin B aids in generating energy that the body utilizes to carry out its activities. Vitamin B also participates actively in making red blood cells that carry oxygen to different parts of your body. Rich sources of vitamin B include whole grains, such as wheat and oats, fish and seafood, leafy green vegetables, dairy products like milk and yogurt, beans and peas etc.
  • Vitamin C: it helps in strengthening your gums and muscles. Vitamin C found in citrus fruits like oranges, also aids in healing wounds. It enables you to overcome infections. Foods rich in vitamin C, apart from citrus fruits are: tomatoes, broccoli, cabbage and strawberries etc.
  • Vitamin D: it works towards strengthening your bones and teeth. It also aids in absorbing the calcium required by the body. Foods rich in vitamin D are: fish, egg yolk, milk and other dairy products etc.
  • Vitamin E: It takes care of your lungs and also aids in formation of red blood cells. Good sources of vitamin E are: whole grains, such as wheat and oats, leafy green vegetables, egg yolks, nuts etc.
  • Vitamin K: vitamin K helps in the maintenance of normal levels of the blood clotting proteins. Good sources of vitamin K are: leafy green vegetables, dairy products, like milk and yogurt, pork etc.

Can you see why I always promote healthy eating and staying away from processed foods. You don’t gain anything from processed foods but fat and bad skin (and a number of bad stuff when I think about it).

I personally don’t feel I get enough Vitamins from my diet which is why I take additional Vitamins through supplementation. I myself use Opti-Men Nutrition Multivitamin but there are many great products on the market and I will be discussing some of them on my new Reviews & Supplements page.


I could talk about V&M all day as it really is a subject within itself but I am just trying to build you a foundation on the subject and save you some research time (all though I still recommend you do your own research to come to your own conclusion).

As well as taking a Multivitamin I also take additional Vitamin B, C & D as I personally require more than some others. Everyone’s different and will require different amounts depending on their lifestyle down to where they live in the world. I’ll give you an example:

I live in the UK where the sun doesn’t like to visit us very often and when it does it just says hello and then it’s gone again LOL sad times right. Now you may or may not know but you actually get Vitamin D from the sun… WAIT, let me rephrase that “vitamin D is made in the body through exposure to sunlight”. If you didn’t know that before I just taught you something new 🙂

It’s true, when you’re out Sunbathing your body is also churning out some good ole natural Vitamin D…pretty cool right. Now back to the point I was making.

We don’t see the sun over here in the UK hence why I supplement with additional Vitamin D…See where I’m coming from. Vitamin D is also necessary to absorb calcium and form healthy bones. So to all my people with Arthritis and weak bones, the Sun could do you some good!

Like I said I could talk about V&M all day and we haven’t even touched up on Minerals yet which is why I will break it down into parts.

I’ve been watching nutrition videos on YouTube, reading books, articles, magazines, going through forums… you name it and I always seem to find Vitamins & Energy in the same sentence. So it’s only right I touch up on the subject…

Vitamins roles on energy


Do vitamins give energy is a question that confuses people in and out of the gym and use to confuse me at one point also.

Well, here’s what I found. Vitamins do not directly serve as a source of energy, but they aid the enzymes that generate energy from the energy producing nutrients like protein, carbohydrates and fats. Therefore, they play a major role in helping out in the chemical reaction that leads to the generation of energy, which enables you to perform your daily routine activities effectively such driving a car lets say or focusing on something for more than 2 hours, working out, walking down to the shops…It could be anything. (I hope I didn’t loose any of you there LOL)

Don’t quote me on this but I’ve heard vitamin B3 works in combination with coenzyme Q10 (which is a Mineral & antioxidant) and contributes a great deal in boosting your energy levels. I will try out this combo for myself and let you know how get on.

You can get a decent amount V&M if you eat well. Don’t eat junk and expect you can balance it out with supplementation, it doesn’t work like that I’m afraid. You are better of aiming to eat well 100% of the time and at least if you don’t get 100% you will be close enough right…It’s that type of mentality you want to strive for.

If your diet is well of start by making little changes, taking baby steps is better than no steps I say. I look at the over all bigger picture rather than just week to week. It’s all good eating well for 12 weeks by going cold turkey on some bad foods but it’s better to take small steps if it means a lifestyle change…You dig?

I kid you not, you will feel a whole lot better by eating clean and getting some good V&M down you. Your skin will become clearer, you will feel more focused, you will have more energy, your sex drive increases (giggidy), you feel stronger and ready to take on the world. But don’t believe me, try it out for yourself.

Vitamins come in different forms and this is where you will start hearing/seeing the word “Bioavailability” but we will cover that next week along with, How much V&M is needed, V& M deficiencies and start looking at minerals and their effect within what we call the human body.

I hope some of you have learnt something reading this or at least remembered something you knew before. There’s a lot of information out there and it can get confusing, especially when it contradicts each other.

But what can I say, we just have to experiment and learn how our body works as I feel we are our own best teachers.

Eat Clean, Stay Lean & Stay Blessed, Avoid stress.

Much Love

David Richards