Archive for May, 2013


Hey folks,

You trying to build up them legs, but having a hard time? Guys, has the lack of leg training given you the nickname “Johnny Bravo”?

Ladies, do you want to thicken up those legs and add some lean meat to them…Look no further!

I’ll start with this…It’s seems like when it comes to Leg day, no one wants to participate. It’s either a Chest or Bicep day…You ever come across this? I wouldn’t be suprised if the Squat rack started to gather dust in some gyms LOL.

It’s a painful muscle group to train and involes a whole lot of effort, so it’s understandable why leg day is skipped out on, HOWEVER, that is no excuse…

Let’s look at the body like a house for a moment…For a house to be built strong and solid, it needs a foundation right…Without the foundation, the house is somewhat…let’s say incomplete.

Now your Leg’s are you foundation…Think about it. They carry you around all day and allow you to get from point A to point B. Without your Leg’s, how you gonna move?

Treat them with the respect they deserve and start training them. It makes no sense to have a big upper body and some skimpy wimpy baby chicken legs (This applies mostly to the guys with excuses)

Many of my clients when we first started training weren’t even interested in training their legs. Their excuse was “I wear jeans all the time so theres no point”…

I found that there was excuses left, right and centre from people both in and out of the gym.

Some other classic excuses I’ve come across are “I go on the cross trainer 3 x a week, my legs get enough work done then” Hmmmm, is it really. It get’s better though, check this one out…

“Because I work in the office, I stand up a lot to get bits and pieces, so squats won’t really make a difference to my legs”.  Wait, it get’s even better. The best one of them all has to be this one though:

“I walk to work 2 days a week, so they obviously get trained hard…you’re just silly for training them even more than you have to… is that not over training”. WOW, REALLY…

I dunno whether to laugh and hope people are joking when they say this kinda stuff.


I could understand if these guys really believed this to be the case, but most of them have later admitted that it’s just too painful to walk the next day and this I can understand. The pain we feel aka D.O.M.S (Delayed Onset Muscle Soreness) can be pretty bad the next day (or even last a good few days), especially if you are new to training – But I promise you, the more you train them babies, the more resistance they build up to the pain and discomfort (same applies to other muscle groups)

Incorporate stretching into your program and this pain will lessen even further…WHY?

Because as you are stretching out the muscle fibres, you are releasing the build up of lactic acid (the tight sore feeling)

You ever had a deep tissue massage while experiencing D.O.M.S and felt so much better after…not as tight? The masseuse was strategically ridding the lactic acid from the muscle tissue which then gave you a better range of movement.

Males, I’ve also heard that Squats can boost testosterone and GH (Growth Hormone) but I’m still researching this area.

Anyway, here’s a program I put together using the above exercises – Feel free to adapt it for your level of training:

Dee’s Leg Buster (This program also hit’s the glutes)

Squats – 10 reps x 4 sets

Lunges – 20 reps (10 each leg) x 3 sets

Leg Curl – 12 reps (holding the contraction at the top for 2 seconds) x 3 sets

Seated Toe Raise – 20 reps (again, holding the squeeze for 2 seconds at the top) x 2 sets

I find that the calve muscle responds better to higher reps and lighter weight, rather than a heavier weight and less reps.

If you have any questions, just send me an email or hit up the contact page. If you would like for me to check your form while performing any of the above exercises, send me video of you performing them and I will be more than happy to check you’re not going to hurt yourself (good form is everything)

All my ladies wanting that J-Lo booty, get to squatting. And for my guys with the skinny chicken wimpy legs, the same applies to you 🙂 And remember, it doesn’t happen over night!

P.S – Normal blogging will be back to schedule as of next week. Thanks for your patience while I sort my life out, incredibly busy this week.

Much Love as always


Great news guys! I’ve decided to compete for the 1st time this year at the WBFF show, Nov 9th @ the Greenwich O2. I will be doing the fitness class and although it will be my first time competing, I am going for my Pro card.

After winning the body transformation at my gym, over 130 days of consistent clean eating, waking up at 5.30 am for gym sessions, training my butt off and talking to numerous people in and out of the gym, I believe in myself more than ever and know I have what it takes.

This is how I see it…The guys on the cover of the fitness magazines with sponsorship deals are no different to me. We are all human beings that went through the same process from embryo to foetus.

We all have to eat, breathe and sleep. They went through the process of hard work and dedication to get to where they are now and lord knows I can do the same.

Point being – If they can do it, so can I…We are no different!

The next 5 months are going to test me big time. There can no longer be “I’m not going to train calves today because I can’t be bothered” or “A few scoops of this Ice-cream won’t hurt” – NO! I am bringing my A game!

I have my work cut out – Why? Well there are a number of reasons. I have lagging body parts I need to work on and body fat I need to loose (on top of other things). HOWEVER, none of these will be used as an excuse, EVER!

I love challenging myself and coming out of my comfort. I love taking risk and not knowing what is at the other side.

I don’t have any coaches or trainers helping me and will be doing all the prep by myself (I think that we are our own best teachers anyway)

I will continue to post my meals, training sessions and supplementation as I know a lot of you find it both interesting and useful.

I’m not trying to be anyone else but myself. All I can do is share my knowledge and journey with you.

I have accepted that my purpose in life is to help others…PERIOD! Whether that be personal training, giving advice or just blogging every week, I feel good helping others.

Thank you to everyone who has supported me up to this point whether it be the likes, the shares, reading what I post, following my blog or just the feedback… it really does mean a lot to me!

I really believe that everyone has a talent, ability, or skill that he can mine to support himself and to succeed in life”

Sometimes we are so wrapped up in our day to day lives that we don’t realise our true talents, abilities and skills, to go out and take advantage of them.

Or you may be in a situation where you recognise your talent but don’t feel you can make a living from it, so you go through in life working for a salary never really utilizing your full potential.

I think this is a sad position to be in but when asking around and speaking with people, you find that most are in this situation. The system is created in such a way that, we work most of our life’s to end up with little to nothing.

We work a 9-5 which takes up the majority of our day, add travel on top of that and your looking at 9-10 hours of work, sometimes even more, but only getting paid for the 8 hours. And when we do get paid we have bills and taxes to folk out on.

So in the end we work hard all our life’s and aren’t really left with nothing, all for doing something we don’t enjoy.

How many of you truly wake up in the morning with passion, excitement and joy looking forward to work and your day ahead.

If you are in a position where you’re not happy with life because your not doing what you love, have a deep think about what you truly want from life.

I’d not advocating anyone leave their jobs spontaneously, but more to analyse your situation.

We are all special in our own way and have something to offer to the next man.

We just have to look deep within ourselves, follow our heart and intuition.

Before I go, apologies for the lack of updates this week. I’m pretty busy sorting out some things behind the scenes so please bare with  me.

Much Love to you all.


Quote of the week by: Dean Koontz/David Richards


Hey Guys,

I’m back with another quick tip of the week.This weeks tip is simple but effective and can be used by anyone

Choosing the stairs over the Lift/Elevator

The Lift/Elevator at work or at the shopping centre may be a nice convenience, but taking the stairs will strengthen your heart, burn extra calories and tone your entire lower body. If you have stairs at home, take every opportunity to use them.

Walking up and down stairs for 20 minutes a day works nicely if you need to squeeze in some cardio but find you are short for time.

I like to consider myself as fit but even walking up a few flight of stairs can have a guy feeling a little short of breath LOL.

Not that I should have to tell you, but the more steps the better…but you already knew this right 🙂

Stair Lunges


If you have stairs at home, a little work out you can try is lunging up the steps and pausing at the bottom for a nice burn.

Here’s how I see it…taking the stairs cost nothing but a few extra minutes out of your day. And what’s a few extra minutes when where talking about your health…Think about it!



“I’ve found that luck is quite predictable. If you want more luck, take more chances. Be more active. Show up more often”.

Some would say that there is no such thing as luck. However, you will also find others who’ll claim that luck is based on how much work you put in. If luck is indeed based on the amount of work put into a given situation then luck can only be attained by hard workers right…?

I’ve also heard that we create our own luck and I am of this notion. For us to create our own luck means we must first have to create our own situations. In order to create our own situations we first need to know what we want to create…Straight forward isn’t it.

Ask yourself – What situation do you want to be in right now? What is it you want out of life… Success?

It’s easy to say you want to be successful but what does success really mean to you? What happens when you reach success? Does it stop there or is there more to pursue? Really ask yourself these questions and ponder on your answers for a moment.

Say for example there is a guy who has been working out for 8 consistent years. He has his dream physique and happens to pick up all the females when he goes to the beach (clearly because of his body) – Would you say this guy is lucky that all the females are attracted to him or would you say it was the 8 years graft that put him in that situation?

Or let’s say there is a single Mum who starts her own business in child minding. She struggles to look after her own child on top of setting up a business in looking after children but this is what she wants out of life. She makes sacrifices, struggles along the way but continues to persevere. 5 years later her business is worth 7 figures! She’s now an official millionaire.

Some people will say “WOW, look at the house she lives in, the car she drives and all the money she’s got, she’s a very lucky woman”.

Would you agree and say that she’s lucky…If so, why?

Or would you say that she created her own luck through hard work, perseverance and sacrifices?

I use to have a different view on “Luck” and thought I was never a lucky guy because of situations I’ve had to overcome but some may say I was lucky to be challenged by those situations as they’ve enabled to teach others and become a stronger individual myself…What are your thoughts on that?

I now live my life with the belief that we create our own luck and below are some steps I follow everyday to help me stay within that luck threshold.

How to become Lucky

So you want some luck, try the following steps:

  1. First make space in your life for luck. REMEMBER, anything you plan on keeping needs the required space for it to be kept. You never buy a new car if you have no space to park it! Once enough space has been allocated,we can then move onto the next step.
  2. Figure out what you want out of life or where you want to be. With no destination we cannot strategically plan our route. With no route we have no redirection. You have to know where you’re going first in order to get there.
  3. Once your destination has been established, know what steps have to be taken in order to get there. It’s like knowing what roads you’re going to take to get to your destination.
  4. Embark upon your journey – Things won’t always be easy travelling this road but know that just like traffic, it’s only temporary and even though it’ll slow you down you’ll still get there in the end.
  5. Remember to enjoy everyday on your journey and don’t get to wrapped up on the journey. In other words, enjoy everyday of life and never focus to much on the end goal. (A mistake society makes everyday)

It’s through following these steps where luck starts to materialize itself in your life if it hasn’t already. It’s when people start to look at you and say “You’re lucky because…..

Quotes by: Brian Tracy/David Richards


Foods and your Sex drive!

People don’t really realise how much food can help with different areas of their life. I therefore feel it’s only right that I share the knowledge I come across with you.

I was actually eating some dinner when this article came to my attention and found it to be quite a coincidence that I was eating at least 4 out of the 6 foods listed (pretty great right LOL)

I’m sure there’s a lot more foods that could be listed but we’ll start with these 6 and if there’s an interest in the subject I’ll do some more research and come back with some juicy info (no pun intended)

Below are some foods that you may want to involve in your diet, not only for the extra “boost” but also for their other health benefits.


1. Salmon: Wild caught salmon is a great source of the omega-3 fatty acids EPA and DHA that help maintain the fluidity of our cell membranes. They keep our cardiovascular systems healthy by reducing inflammation, preventing excessive blood clotting, and keeping fats in the blood at healthy levels.

2. Avocado: They’re anti-inflammatory, so they support a healthy cardiovascular system and blood sugar regulation. In addition, they’re high in fiber and rich in antioxidants like vitamin C, the fat-soluble vitamin K, folate, and B vitamins. They’re also a source of high-quality protein.

3. Watermelon: Watermelon is rich in a chemical called citrulline that helps make nitric oxide, which dilates blood vessels. It also contains the phytonutrient lycopene and beta-carotene, which act as antioxidants, protecting our cells.

4. Nuts: Nuts such as walnuts, almonds, hazelnuts, and pecans are a good source of L-arginine which gets converted into nitric oxide. Walnuts also contain a plant-based omega 3 fat that’s necessary for a healthy cardiovascular system.

5.  Leafy Greens: Fresh spinach, kale, collards, arugula, mustard greens, as well as herbs like parsley and oregano contain high amounts of chlorophyll, which is purifying to the blood and helps to increase blood flow. Some, like kale, also contain essential fatty acids like omega 3 and 6. They’re a rich source of vitamins, including the fat-soluble A and K, and C, as well as minerals that keep the body rich in alkaline and improve energy levels.

6. Seeds: Seeds such as pumpkin and sesame are rich in zinc, as well as additional essential nutrients.


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