Archive for Aug, 2013

The amount of motivational footage/articles I go through each week is becoming unreal.

With so much material out there it’s only right I share some with you.

What I have decided to do from today is post up one video each week which has impacted me most.

This video has over 2 million views and for a good reason.

Sit back, relax and be inspired.

Love to you all 🙂



They say anything is possible right? If so, why do we always find ourselves saying we”can’t” do this or we “can’t” do that? Please allow me to invite you as I share this weeks blog post:

I Can’t do it syndrome” 

What does it really mean when we as a people say we cannot do something?

I’ve found that over the years since I started personal training that many of my clients would claim that they couldn’t do something without even trying first? This could be anything from  a new exercise movement, to lifting heavier weight  or even starting a new food plan.

I find it interesting that we sometimes feel we cannot do something without attempting it first…

When being faced with a new challenge the majority of us have this pre conceived misconception that we cannot do what is being asked of us?

Where does this stem from? Could it be self doubt on a sub conscious level or a lack of self esteem even?

I’m afraid I don’t have the answers to this (yet), however, what I do have is a list of exercises/things you can do to help you when you find yourself saying “I can’t”.

Before I continue, let me start by saying this:

“If you believe you cannot do something then you are right, you cannot do it. Start believing you can do it however and you will open up the door to a world of possibilities”

I sometimes always think about the new goals I want to accomplish and  find that at times I sit there thinking about the end result (the future) so much so that I start to believe that what I want to accomplish isn’t possible.

Just through the thoughts I’ve created in my head, I’ve come up with this false reality which may never happen.

By focusing to much on the future and the end goal (not living in the present) we start to create situations which don’t exist and this leads to “I can’t do this” or “I can’t do that”…

Can you see the pattern?

The list below are exercises/things which I practice to help me get through the “I can’t do it syndrome”.

The “I can’t do it” syndrome help list

1) Stop saying I can’t! – Further more, take can’t out of your vocabulary period. We’re all trying to move forwards in our life and the word can’t has no place for those of us moving towards success. The moment you say you can’t do something you subconsciously place yourself in that false reality.

2) Look how far you’ve come already – Look at where you are in life today! We’ve all had our share of ups n downs in life but yet you are here today reading this now strong as ever. Remember the tough times you have had to come through when you are next faced with a challenge. No challenge is ever to big for you. Focus your energy on what needs to be done and do it. No excuses.

3) Present Moment vs Future Moment – As I explained earlier, by creating future scenarios in your mind which don’t exist, you create anxiety which causes stress and a whole heap of headache. Let your mind wander when you find you’re thinking into the future too much or dwelling on the past even.


4) Small Steps – Take small steps, one step at a time. We believe we can’t do something when it’s bigger than us and that’s reasonable logic. I have come to learn that breaking stuff down is vital and essential in order to get past the I can’t syndrome. A 12 week goal for example can be broken down into:

Week 1-4

Week 4-8

Week 8-12

From here you can break it down even further into days, hours etc

5) Go easy – It’s one thing demanding excellence within your day to day life –  But to be too hard on yourself for then making a mistake or a small screw up does you no good mentally. It’s crazy because, people do so well in life and upon the smallest mistake they make they start throwing around “I can’t do this any more” – Does this sound like you?

6) Question the statement!

“I can’t diet for 20 weeks”

“I can’t complete a 4 year university course”

“I can’t be a good mother/father”

“I can’t, I can’t, I can’t”


Question yourself until you find an answer as to “WHY”  you believe you cannot do something and you may find that your answer surprises you. Try it out maybe?

7) Self Talk – Some call these affirmations (well they are) but we’ll stick with self talk for today. When you feel the can’t word tying to pop it’s little head up, say to yourself:







The louder you say it the better! Wanna step things up a notch? Try looking in the mirror whilst doing it. You might feel silly at first (very likely actually LOL) but just be conscious to the fact that you are doing something to help with your self development

We will find ourselves in situations that seem impossible to tackle but just remember to take your time, break down whatever it is you’re trying to do and NEVER be to hard on yourself!

You are special and YOU can do anything it is you put your mind to! NO-ONE can ever take that away from you…





Hey guys,

How is everybody this week? I hope you’re all doing well. I’ve had a few emails from some of you asking me about goal setting and the difficulty you’re having in achieving your goals due to a lack of motivation and the feeling of giving up and going down the lazy route.

I can assure you, you don’t want to go down this road!

I find that nine times outta ten people are ambitious and strive to do well but the feeling of being demotivated all the time and the failure to prepare holds them back greatly. This brings me to today’s quote:

“The will to succeed is important, but what’s more important is the will to prepare”

It’s all good wanting to do well in life and striving for success but in order to reach that success we must first learn and appreciate “The Law of Preparation” 

Let’s first look at a few definitions of the word “Preparation“:

1) A proceeding, measure, or provision by which one prepares forsomething: preparations for a journey

2) Any proceeding, experience, or the like considered as a mode of preparing for the future.

3) An act of preparing.

4) The state of being prepared.

5) Something prepared, manufactured, or compounded: a special preparation for sunbathers.

The famous quote comes to mind by Benjamin Franklin:

“Fail to prepare, prepare to fail” – A quote I have used many times

Failing to prepare from the start is likely to end with the exact same ending….failure. You lack direction when you fail to prepare and a lack of direction will soon see you on the road to “no where”.

Picture a pilot with a plane full of passengers scheduled to travel to Miami. If air control fail to plan a route for the pilot, it’s trouble for all the passengers and all the staff onboard.

The same can be said for those of us travelling in life with no direction. Although many of us work 9-5s, study or are self employed and are deemed as “doing well”, we still collectively as individuals feel lost and question “what is life all about”.

It’s not uncommon to hear more people questioning life these days and questioning what their purpose is for being here. People what to know why they exist and this leads them to start questioning their future and the unknown.

It’s the not knowing which leaves us in fear as we fear the unknown. It’s easy to create anxiety by not knowing because we try to think of all the possible outcomes of what “could” happen in any given situation and what we would do “if” that situation manifested. Creating scenarios in our heads which may never  occur and then worrying about those scenarios is “madness” and will leave us exactly that…”mad”. That’s what crazy people do right…Create scenarios in their head which don’t exist…A false reality!

That’s why I always suggest people live in the present (the right now). By living in the present moment you deal with situations as of when they occur. You acknowledge the future but you don’t live in it. The past is “behind us”. If we are aiming to move forward in life we have no need to “look back” at the past as it is “behind us” and are aim isn’t to move back but forwards in life.

Once we learn how to live in the present moment we can really start setting goals that shape our future. We learn how to control our thoughts and become aware that we are not our thoughts or emotions. Once you acknowledge this your purpose for being here becomes clearer as you identify with your feelings and learn how to follow your heart and intuition.

Your future goals will be based on what your heart truly desires thus giving you motivation to achieve them rather than striving for a goal based around material wealth (the mind’s goal).


Material wealth can only keep a man happy for so long before his soul becomes empty. Money and designer brands are an illusion to keep the ego happy. You are not your ego so essentially the money and designer brands aren’t making “you” happy at heart. A Gucci bag, LV purse, new BMW, pay rise, new TV or any material isn’t going to keep you happy long term. Look at how much millionaire celebs turn to drugs and are unhappy in life trying to fill emptiness…

Saying that though, in some situations money can buy happiness. I beleive using materialistic wealth as a motivator in helping you achieve your goals is OK as long as you don’t make materialistic wealth your ONLY goal in life and the reason you wake up everyday.

It’s up to us as individuals what route we decide to take in life. You can be organised, sufficient and always true to your word OR you can be un-organised, turn up late and unreliable.

What’s it gonna be?

Quote by: Bobby Knight/David Richards


Some guys that asked to take a picture with me whilst I was training on Holiday in Cyprus. (The 1st time that’s ever happened to me)

Hey guys,

After some request, I will be posting up the remainder of my journey to the WBFF European Champions which is taking place on November 9th 2013 @ the Greenwich o2 arena.

For those of you who don’t know, I have decided to compete against some of the best physiques in Europe to be crowned the Fitness model of 2013.

I’ve always wanted to compete after taking an interest in bodybuilding around 2008 when I first got into weight lifting and studying nutrition.

It takes serious discipline to get in competition shape as you have to get your body fat percentage as low as possible whilst maintaining muscle mass – Not an easy task. On top of this I won’t be using any steroids or external chemicals to help me get ready – Just food, gym and sleep – And a small supplement stack 🙂

I get asked a lot why I want to compete and I think the real underlying reason is that I want to prove to myself that I can actually do it.

It’s one thing saying you’re gonna compete someday and another thing actually doing it!

As I’ve said before, this will be my 1st time competing on stage so it’s all new to me.

I was practicing some posing last week and realised I have a lot of stuff to work on. I have to learn to:

Smile whilst posing (trying not to look awkward)

Learn to walk all sexy n stuff whilst maintaining a level of muscularity

Look good in some tight ass trunks (I have to get this booty tightened up LOL)

Portray character using my body alone

Breathe through my teeth (whilst smiling)

On top of this I’m in the gym at least 5-6 x a week getting my bodyfat down, smashing the weights, sleeping and eating as clean as possible (Nothing sweet for 90-100 days…Not fair as I love sweet stuff LOL)

Unlike my clients, with myself it is simply experimentation with a bit of hope. What do I mean by this?

Well, I am not following any specific diet or training program…I am simply experimenting over the next 85 days whereas with my clients I give them a structured programs to follow with slight room for flexibility.

I’m keeping things low carb at the moment but that can change at any time. My protein intake, fats and veg (fibre) are all balanced to maintain well being and sufficient energy.

I will post my supplement stack and finer detail in another post for those interested.

Today’s post was just me to sharing a few thoughts with you guys.

Over the next few weeks I will be watching videos with Ronnie Coleman, Kai Greene, Jay Cutler, Phil Heath, Arnold schwarzenegger, Dexter Jackson, Branch Warren, Eric Thomas, CT Fletcher just to name a few.

I know I have what it takes to win and be crowned the European champion. To be fair, in my head I’m a champion already as I put 100% in everything I do (well sometimes 99.9% LOL)

But in all seriousness, I’m also doing this to show people that they too can do whatever it is they want to do in life. You saw my body transformation this year after my shoulder dislocation and I will show you again what hard work, discipline, consistency, determination and will power can do to shape your life (or your body even)

WBFF, here we come…

Have a dream, make it a reality and live the best life ever.

Unconditional Love to you all

David 🙂

Hello Hello Hello,
How is everybody doing out there. I hope you’re all doing well and loving the brighter side of life 🙂
I’m currently 3 days into my 90 day diet leading up to the WBFF European championships so my carbs have dropped quite a bit but I’m looking forward to seeing how I can change my body again in 90 days (A separate post to come)
Other than that I’m all well. I’m trying to practice what I teach to others by getting as much as I can out of life everyday whilst I’m alive and this has led me on a direct route to happiness. You may want to try this route…
Anyways, let’s get into the good stuff and what you came here for. This weeks quote is:
“Always do your best. What you plant now, you will harvest later”
I’m a strong believer in this quote here. It totally makes sense to me in all aspects of my life now. The work that we put in today will pay off at some point down the line (Never try to figure out when though – this is key)
People easily get discouraged when they do something and don’t see instant results. We live in a society where everyone wants things to manifest instantly. I too can be like this sometimes and maybe even yourself or someone you know. I suppose it’s human nature.
It’s not a bad thing I guess but patience is essential if we want to strike the right balance between doing and receiving/seeing.
Once you understand the Law of patience and the Law of time, it becomes easier to identify when you’re not being patient and as a result causing yourself unnecessary stress and anxiety.
A perfect example of the time/patience principle is when looking at training/eating and seeing results.
How many times have you heard of or even come across yourself, someone who hasn’t stuck to clean eating/smart training. They quit half way through a new program because they haven’t learnt to exercise patience properly. I believe this happens  not due to laziness or lack of will power but the lack of education or knowledge even on preparing the mind. What do I mean by this?
You see, when you start a new program that last let’s say 12 weeks plus, you need to change your state of mind.
“Change starts from within”
It’s like going into a battle thinking happy thoughts…It doesn’t make sense does it. If someone is going into a battle, there state of mind should be geared towards war and all things related (well you think that would be the case anyway). The same applies to dieting/training or any other aspect of your life.
Metaphorically speaking, let’s say you start at point A in the alphabet and the goal you set was at point Z. Every clean meal you eat & every training session you complete with 100% effort you move up the alphabet getting closer to Z. Can you see that by remaining strong and sticking to the program you get closer and closer to Z every time even if you can’t see Z ahead of you.
Essentially what your doing here is planting your seed at point A and watering it everyday travelling up the alphabet until you get to point Z (reaching your goal).
Balance is needed between taking everyday as it comes (enjoying the journey) and seeing the bigger picture when you get disheartened half way through. EVERYTHING IS BALANCE.
So remember folks:
“Always do your best. What you plant now, you will harvest later”
Peace and Love to you all and may your harvest come to you in abundance.
Have a great week and don’t let no one stop you from smiling 🙂
David Richards
Quotes by:  Og Mandino/David Richards

Make a Decision

Posted: Aug 7, 2013 in Motivation
Tags: , , , ,

I just watched this video while getting ready for bed and felt I had to share it with you.

Enjoy 🙂


Hey guys,

I hope everyone’s well wherever you are reading from.

Today I want to share with you some new stuff I’m learning which is helping to improve the quality of my life. Simply ideas and exercises which cost nothing and take very little effort.

I’ll first start by saying…

We become what we think about. Therefore you need to monitor your thoughts. Are they working with you or against you? Are they positive or negative? Are they good or bad? What are you thinking now…?

“The mind is our slave but we become a slave of the mind without ever realising”

Acknowledge you are not your thoughts or emotions. To help with this, simply imagine you are someone else for a moment, a friend maybe? Imagine you are your friend talking to yourself. Using me as an example, I would therefore no longer refer to myself as “I” but as “David”…Makes sense?

Or imagine your watching yourself run for the bus or even lying in bed…

This is what is referred to as “3rd Person Perspective”

Another exercise which to practice everyday is to simply imagine you are a character in a movie call “Life“, the star being you (because you are a star).

Now imagine you are the director of that movie. Being the director, you say what goes down right? The director directs what happens next…

Reflect upon your day/life before you go to sleep as if you are watching back the movie called “Life” which you are the director of and ask yourself:

What could have been done differently today?
How can I improve tomorrow?
What changes can be made to this movie?
What will be the outcome of this movie?
What characters do I want in this movie?
What would make the star of the movie (yourself) happier everyday?
How can this character improve as a person?
Why does the star of my movie have insecurity issues?

Really dig deep and start asking questions both about yourself and life…

Remember, as the director of this movie called “Life“, you direct what happens today and tomorrow…You and no one else. No one can direct your movie for you except YOU!

Being stuck in the rat race on top of family, friends, social life etc we have no real time to think and reflect.

Thinking and reflecting is a form of mediation which helps us identify what is important in our lives and what isn’t.

Do you feel like you have a purpose in life or are you just living for the sake of living?

If you do have a purpose, are you serving it?

What is life?

Why are we here?

Where do feelings and emotions come from?

What are dreams and how do they work?

Today is a short one but one which I hope provokes some thought and opens your eyes to see that life is more than what you can see with your two eyes. Also, I hope that today helps you see that you are not your thoughts or emotions.

Once you start to open up to this concept, feelings such as anger, jealousy and envy don’t affect you as much as you see that they are just “emotions” and not something which you necessarily have to act from as they don’t form who you are…unless you let them!

Catch y’all soon




Hello Hello Hello,

To everybody reading now, thank you. I started this blog nearly a year ago and never imagined I would be helping peoples lives. This is what I’m here to do and will continue to do.

I’ve just come back from a 2 week holiday in Cyprus and let’s just say I learnt a lot about myself. I’m filled with love, energy, and motivation and I plan to share it with you guys for as long as I’m breathing.

Without further delay, let’s get into this weeks Quote:

“A life spent making mistakes is not only more honorable, but more useful than a life spent doing nothing.”

When we make mistakes we learn. When we learn, we develop as human beings that can then move on to teach other human beings the lessons we have learnt.

Life is all about learning, developing and experiencing new things. If you don’t move, you stay in the same position never truly living to your life’s full potential.

We can’t be afraid of making mistakes or failing. We limit ourselves by this way of thinking. I understand no one wants to fail or make mistakes, but by recognizing them as factors to help improve our lives, we start to reprogram the way we perceive our current situations within day to day life.

Think about it…if you never made any mistakes and life was all perfect, how would you grow as an individual? The same applies to failure, if you never fail, how would you grow and learn from life’s lessons?

I know they say a wise man learns from the mistakes of others and I do agree, however, we need to make mistakes ourselves otherwise there wouldn’t be a harmonic balance in our lives.

The more I think about it, the more I see how failure and mistakes are related. Don’t get it twisted though, they are very different things but closely related never the less.

You could fail at something no fault of your own, so the mistake isn’t on you.

You could fail at something due to a mistake, no worries, move on and learn from it.

You could make a mistake but it doesn’t make YOU a failure.

You could make a mistake which causes a business to fail, still however, YOU are NOT the failure, the business is.

If you are a good person and do something bad, it doesn’t make you a bad person. It just means you done something a bad person would do. We can’t identify ourselves by our actions…Please remember this!

Failure is success turnt inside out – Remember this when you next fail!

The motto is to try, try and try again.


That’s how most entrepreneurs get/got rich…They fail a countless amount of times yet still have the fighters spirit to keep trying and trying again – This is what you call persistency.

Life ain’t easy! However, by recognizing and changing your thought patterns, life can be made A LOT  easier. First, you need to know that you are not your mind, thoughts or emotions.

Good and bad is a perception of the mind. You can look at situations for what they are or you can perceive them using the mind – The choice is yours!

I actually don’t mind failing anymore as I know I’ll learn a valuable lesson both for myself and others. The same goes for mistakes…

If I screw up, so what, I screw up…get over it. I never aim to make mistakes but when I do I accept that I’ve made a mistake, learn from it and move on…Never dwell on the past. Dwelling on the past is poison to the mind as you can’t change what has happened already, so get over it and look towards the future while living in the now (the present which is essentially a gift)

The next time you attempt to do something, whatever it is, recognize that failure and mistakes are all apart of the game. Look at them as friends which offer tough love and the possibility of self improvement. Once you stop identifying them as the enemy your life will improve 10 fold. WHY?

Because not only will you have you changed your thought pattern but also your perception on the reality in which we all live.

If you have a big goal, dream or ambition that you haven’t chased due to your old enemies/new friends by the name of”Failure and Mistakes” then make that change today and say to yourself:

“I know I can make this happen” “I will make this happen”

“I know I can make this happen” “I will make this happen”

“I know I can make this happen” “I will make this happen”

Look in the mirror everyday while stating the above…See it and believe it to be true!

Keep dreaming big, keep goal setting and believe and know in your heart that:


And the rest is history

Have a great week guys

Peace, Love and Blessings to you all


Quotes by:  George Bernard Shaw/David Richards


So, I’ve just been re-introduced to Cherries. My mum brought some the other day and my my do they taste good. Juicy, refreshing and not to sweet. While snacking on them with some almonds and cashew nuts, I thought to myself:

“What is the G.I of these little beauties” and off I went to do some research. (In case you don’t know what G.I means “Glycemic Index” just do a search on here or Google).

I’m starting a low carb diet come Monday and will be keeping fruits to a minimum, however, fruits such as blueberries are considered fairly low in sugar and Cherries had me thinking as they don’t taste sweet like say a banana and they kinda remind me of berries.

Anyway, after tons of research it seems as if a lot of the information contradicts itself in regards to it’s G.I, however, the health benefits alone are worth taking a look at.

I believe mother nature provided us with an abundance of fruit, veg, nuts and herbs to be used for daily health and as natural medicines.

I mean think about it, between the 4 we get:







Amino Acids

And a whole host of health benefits that can help treat diseases, kill bacteria and maintain a state of health and  well being.

Nutrition is a big part of our lives if not one of the biggest aspects to who we are. You see, through nutrition we can change the way we look, the way we think and the way we feel. I say how you think because  junk food can affect your clarity which leads to how you think. And I say how you feel because certain foods help with up-lift-ment whilst some can have you not feeling so great (another topic within itself).

Without further ado, let me invite you to read this article below I came across whilst researching Cherries. Enjoy and let me know what you think.


Cherries and their health benefits


Cherries help ease arthritis pain

For those who suffer from arthritis and gout, you will be relieved to find out that adding cherries to your diet can greatly decrease the intense pain associated with those ailments. Excess uric acid in the blood is the culprit behind the excruciating pain that causes swelling, tenderness and inflammation.  A study done by the USDA found that uric acid can be reduced by as much as 15 percent by eating 2 cups of Bing cherries. Cherries can also help reduce painful inflammation by decreasing the amount of C-reactive protein produced. So add a little zing to your diet by choosing Bing (cherries).

Cherries help fight cancer

The distinctive deep red pigment cherries are known for comes from flavonoids; powerful antioxidants that help fight free radicals in the body. Cyanidin is a flavonoid from the anthocyanin group found in cherries that helps keep cancerous cells from growing out of control. And, for cherries with the most anthocyanins go for sweet cherries with the deepest pigment; crimson-purple rather than bright red.

Cherries help you sleep

If sipping a cup of chamomile isn’t enough to induce restful sleep try having tart cherry juice before bed. Tart cherries contain melatonin, a hormone that helps make you feel sleepy. Two tablespoons of tart cherry juice has been shown in studies to be just as effective as a melatonin supplement. So, pour yourself a little cherry juice nightcap for a tasty bedtime sleep aid.

Cherries and blood pressure

Cherries are an excellent source of potassium, which helps to lower blood pressure by getting rid of the excess sodium in our body. Eating cherries helps keep potassium and sodium in balance, and can prevent hypertension from occurring. One cup of cherries has the same amount of potassium as a banana making it a great substitute when you are not in the mood for another ho-hum banana.

Cherries help keep you trim

Eating cherries can help you lose weight and stay trim.  A cup of cherries is less than 100 calories and packs in 3 grams of fiber, which will keep you feeling full longer. Also, these little beauties contain many B-vitamins such as thiamin, riboflavin and vitamin B6; these vitamins are crucial for metabolism and convert nutrients into energy. What could be better than eating cherries to help you stay lean and skinny?

Tip: Cherries are not only healthy, but they are delicious and versatile. They can be added to everything from dairy, to pork; eaten raw or cooked down to make a sauce or strained for juice. Serve them by the bowlful for dessert at your next summer barbecue; just be sure to have plenty of napkins and bowls for the pits!

Read more:

I keep telling y’all ladies, weights ain’t gonna get you hench 🙂