Archive for the ‘Quick Tips’ Category


What’s good folks.

How is everyone doing.

I hope you guys are staying fit and keeping healthy.

For part 1 we looked at Exercise and the important role it plays in not only Fat Loss/Muscle Building but overall health and fitness.

We also touched upon the importance of combining both Exercise and Nutrition for realistic results.

For Part 2 we are going to be focusing on Nutrition.

So firstly….

Food Preparation is Key


Imagine trying to follow through a 12 week nutrition plan but not actually having any food prepped or knowing what you’re going to eat.

You’ve set yourself back already and started out on a road of failure. It would be near to impossible to see through your plan.

Things would work out expensive also as it’s likely you would be spending A LOT of your money on take-aways & ready made meals.

This isn’t good as you want to be saving up your money!

Plus, a lot of ready made meals may be processed (not a good idea) and buying regular take-aways would go against the whole idea of loosing fat/building muscle anyway. Can you imagine…

So food preparation is key!

You want to write down a list of foods that you are going to be eating for the time frame of your plan. Organisation is everything. Stick this list on your fridge to help you stay in the zone!

You want a balance of:




For example:

Proteins – Legumes/Beans/Nuts/Pulses Meat (I’ve cut down my meat intake)
Carbohydrates – Rice/Potatoes/Pasta/Yams/Sweet Potatoes/Quinoa/CousCous/Grains
Fats – Avocado – Extra Virgin Olive Oil/ Coconut Oil/ Nuts/

This will help you to stay on track for the next 12 weeks, (you can even execute this plan well over a year if you need the structure)

Now, on the weekend or when you have some free time:

Food Preparation Step By Step Plan

Step 1

Prepare and cook your meals. Make sure you use lots of seasoning to keep your food interesting. Apply variety to keep things mixed up. The moment you get bored it’s easy to fall of the bandwagon.

Step 2 – Have a tuppaware to store your food in. This allows you to take it to work with you or your place of travel without being tempted to buy some “Fast Food

Step 3 – Refrigerate or freeze the tuppawares for the following week or two (depending on how much food you cooked)

Step 4 – Heat them up and you are ready to go

Step 5 – Utilize a food thermal bag to keep them warm

You gotta ask yourself – Is The effort you put in worth the work at this stage – Hell yea!

Most Definitely

New body transformation _ A new you. Healthier – Fitter – Faster – Stronger

You look good, you feel good!

You feel good, You live a better life!

I personally don’t use a microwave myself as I’ve heard shady things about them (I will do some research and see how true this is though as I’m not 100% sure, but I thought I’d mention it anyway – I heat my food up on the stove – But please feel free to do your own research and see what you find)

You know guys…

This is a journey to be enjoyed and an opportunity for you to learn a lot about yourself. It is a time to build strength, courage and to live life a better you.


Key notes from today:

1) Food preparation is very important. It’s half the effort in loosing fat/building muscle

2) Cook ahead of time and stay prepared

3) Enjoy the journey

Hopefully you guys found this helpful.

If your looking to lose fat – Let’s do this!
If your looking to build muscle – Let’s get them gainz in!


  1. Goal Setting
  2. Nutrition
  3. Consistency
  4. Exercise
  5. Motivation


Love folks, Until Part 3

Stay Healthy/ Stay Wealthy & Stay Blessed!



Taken From My Miami Pro Competition – I Had To Shape Up!

Hey Guys,

I hope everyone is well and having a great start to the year.

Today is part 1 to “Getting in Shape

I will be collecting and sharing some of the best articles that I can find on the Internet, plus giving you guy’s some of my own tricks and tips.

Enjoy people –  And I hope you all didn’t eat too much over the Christmas period. LOL.



First and foremost, today is the first day of the rest of your life!

So let’s get started.

Think back to the last time(s) you tried to get in shape and lose weight.  How successful were you?  What made you fall off the wagon?

Congratulations, you already know what “get in shape” method doesn’t work for you.

They say the definition of insanity is doing the same thing over and over again and expecting different results. Unless you’re insane, don’t try to get in shape the same way you did last time…it’ AIN’T gonna work!

If you counted calories, ran on a treadmill, did kickboxing, tried starving yourself, or whatever, and you’re not happy with the results, it’s time to try something new.

May I recommend the Nerd Fitness method of success: the Triforce of Winning!

Well, I just came up with that title, but now that’s what I’ll call it henceforth.  If you want to succeed at changing your life, you need three things:

  • Education: know HOW to get in shape
  • Inspiration: know WHY you’re getting in shape
  • Support: having others help you along the way to get in shape


Hello Peeps,

I hope everyone’s blessed.

I’m here to bring you another quick tip of the week. Today I’ll be discussing two simple things you can do to work your core and abs. Whether you are at work, lying in your bed, or just walking down the high street, these 2 things will help you see quicker results.

Since my 90 day body transformation, I get asked a lot of questions about what exercises I do for my abs. Truth be told, I don’t have a complicated routine… I stick to the basics and keep things simple.

However, while not in the gym, there are ways you can still work your core and abdominal muscles. I do these two movements everyday on top of my ab routine and I believe they have helped me with my ab development.

Do these two exercise I’m about to share with you for 30 days straight and watch your mid section tighten up.

1) Vacuums – Vacuums are a simple yet effective exercise. Some even call it a forgotten movement as it isn’t performed as much as it used to be. It was utilized a lot more back in the old school bodybuilding days and works by engaging the deep muscles beneath your abdominals (the Transverse Abdominis)

There are several layers of muscle in the stomach. You must learn to control the deeper layers to achieve the smaller waist look. 

How to perform the exercise

  1. Get comfortable and lie on your back
  2. Reach your arms over your head and keep your legs flat and straight
  3. Begin by exhaling as much air as you can
  4. Lift your chest and arch your back
  5. Draw in your stomach and hold for as long as possible


The above can also be applied whilst sitting up straight. Convenient for if you’re at work, school, college or any where you find yourself sitting up.

The exercise can be performed both easily and discreetly without anyone knowing your “squeezing in” a quick workout 😉

2) Abdominal holds (Tense and Release) – When you tense the abs, they are under contraction (just like any other muscle group). Muscles that are being contracted without any joint movement is known as a “Isometric” movement.

It is a type of training in which the joint angle and muscle length do not change during the contraction.

You’ll be surprised at how effective abdominal holds are!

How to perform the exercise

1) Inhale deeply through your nose

2) As you exhale, squeeze your abs as tightly as possible for as long as you can before releasing the contraction.

Be careful if you have high blood pressure as Isometric exercises can be dangerous due to the amount of pressure that’s built up.

(O yer, please note, I wouldn’t advice this exercise if you need to do a number two LOL – Seriously not a good idea)


When you first start performing this exercise, you may not be able to contract (hold) your abs for that long –  But that’s OK, we all have to start from somewhere. Use this as motivation for increasing the amount of time you can hold the squeeze, same goes for the Vacuums.

Once you reach day 30, there’s nothing stopping you from continuing and making it a daily routine.

Remember, a strong core helps with your posture, stability, balance and will avoid lower back problems later on in life.

Think of your core as a precious chain that links your upper and lower body together.

Just like your legs, it’s also apart of your foundation and should never be neglected when it comes to training.

And really……who wouldn’t mind having an attractive set of abs come beach time……….whatever age you are 🙂

Squeeze and hold until next time…

Stay Blessed Folks




Hey peeps,

I hope everyone’s having a good weekend and looking forward for a new week. Today’s post is inspired by both recent and pass conversations I’ve had with people in and out the gym.

“Fail to plan, plan to fail”

The amount of times I’ve been in the gym to train and asked people what they’ve got planned for their training session and they reply:

“I have no idea Dave, I’ll just see how I get on I suppose”.

These are the same people that want to see results! Now even though they’re willing to put the work in, they are lacking direction.

“It’s like driving on the motor way knowing where you want to go but not knowing what route your going to take”.

It’s not really a good start is it.

Being flexible with your training is important, but when you have no plan or guideline to be flexible with, you may find that you are not seeing the results you are after and begin to question why you even train. This is not a good place to be in (talking from experience) But no need to stress as I am here to help you out.

Today I will share 3 simple steps with you that has helped me and many of my clients. It’s a system I call (3SPS). It’s so simple and effective that you can start using it today.

3 Step Plan Setting (3SPS)

1) THINK – First things first…. Have a real long think about what it is you actually want to achieve. If you don’t know what you are after, what are you going to chase? You need to know this in order to structure your plan sufficiently. Make sure your plan is SMART.

S – Specific

M – Measurable

A –  Achievable

R – Realistic

T – Time Based

Once you know what it is you are after, we can begin to move on to step two.

2) MAKING THE PLAN – OK… So you know EXACTLY what it is you want. You may want to loose 10% body fat or you may want that J-Lo booty. You may want to increase 10 lbs of muscle or even strengthen your core…Whatever it is, write it down and list what steps your’re going to take to make it happen.

3) EXECUTE – Make it happen! It’s that easy.

The hard part now is the consistency and the effort that has to go into reaching your goal. This is the part that separates the winners and the losers. The fighters and the quitters. The strong and the weak.

Let’s face it, the majority of society are out of shape because it’s harder to live a “Healthier” lifestyle compared to a “Normal” one.

English: McDonalds' sign in Harlem.

Everywhere you go you see a McDonalds, Burger King, KFC, Pizza Hut, Dominoes etc. You rarely see any healthy food places and this is the problem we have today. It takes effort to prepare meals, train, sleep and repeat…


This is why I tell people, you gotta want it bad enough that a little food preparation isn’t going to stop you. Waking up at 5 am for a cardio session isn’t going to phase you. A 500 calorie deficit isn’t going to give you nightmares.

Like my man Eric Thomas says “You gotta want it as badly as you wanna breathe” So true…

Some of you like the idea of your goal more than you actually want to achieve it. You like the idea of being ripped and in shape or you like the idea of having nice legs and a booty to match but you don’t really want it, you just like the idea of having it!

I may not be the biggest or strongest guy out there but through years of training I have adopted principles which will see me on the right track throughout life accomplishing whatever it is I put my mind to.

I to at one point never had a plan or any direction and was lost if I’m to be honest with you…But once you know what it is you want and know deep inside what your’re willing to sacrifice to get there, NO ONE….I repeat, NO ONE can stop you but yourself.



Always Winning

90 Day Body Transformation Winner – The poster is up in the gym – Now time to prep for the WBFF European Championships – Nov 9th 2013


Hey Guys,

It’s mid-week already… I hope everyone’s having a great week so far and loving life wherever you’re reading from. Only two days left until the weekend and the sun is starting to shine…let the good times roll 🙂

Anyway, I’m back again with another quick tip of the week. For today’s tip I will be discussing:

Breaking down your goals

It seems that one of the biggest reasons why people never achieve their goals is because they focus on the end result too much… they can only see the bigger picture. What do I mean by this?

Firstly, let’s view our goals as if it was a jigsaw puzzle. When completing a jigsaw, you do so by putting the pieces together one step at a time right…piece by piece, step by step. Metaphorically speaking, this is exactly how we need to view our goals.

Imagine if each day leading up to a goal was like putting a piece of a puzzle together…You know for one that you’d have to take your time and rushing wouldn’t even be an option… I mean seriously, could you imagine trying to rush through a jig saw puzzle, I’m talking the ones with a good few hundred pieces.

And two, imagine looking at all the pieces of the jig saw scattered in the box… it can seem quite over whelming that you’re faced with putting the whole lot together…But by breaking it down and taking your time, you can see that there is light at the end of the tunnel.

SMART goals

Let’s now apply this theory to a real life scenario.

Say for example you set yourself a goal over a 12 week period to loose 12% body fat…without breaking it all down into bite-size chunks it really can seem undo-able at times, trust me I’ve been there…in your mind it’s easy to think “Arghh man, I’m only 2 weeks in and I have another 10 weeks to go, I don’t think I’m gonna last this long” … Keep thinking like that and you might just be right.

But when broken down into weeks, then into days, it makes the goal much more bearable and you are much more likely to succeed.

A good technique I use for breaking down my goals is to firstly write them down (and I recommend you do the same.)

This way you know exactly what you are trying to achieve! Also, I find that by writing them down, when I wake up at 5.30 am in the morning to go to the gym and start questioning “why I’m even up at such times” all I have to do is look at what I have written down as a reminder.

Having them stuck up on the wall in my bedroom staring back at me works a constant reminder and allows me never to forget what I set out for.

Another thing, when setting your goals, try be specific as much as you can as this will help you come up with weekly targets to meet AKA way points.

If your goal is to loose fat, you can aim to loose 1-2 lbs a week. This may not sound like a lot but over a 12 week period it equates to a lost of 12-24 lbs!

Your goal could be anything you want to achieve…Revision for example or even reading a book. If you was aiming to complete a book within 30 days and the book had 24 chapters, you could aim to read a chapter a night and before you know it you’d be head deep into another book.

So remember:

  1. Come up with a goal
  2. Write it down
  3. Break it down
  4. Stick it on your wall
  5. Go after it with 100%, anything below that and you don’t want it bad enough


Much Love People


Hey folks,

I hope everyone’s well. Today I’m starting a new series of blog post called “Quick tip of the week”. I will be covering anything I can think of that I feel you may find useful from fitness to your day to day working life.

Today’s tip is do with a friend of mine called “Tupperware”. He is inexpensive and will help you keep your diet on track. He is small, portable and easy to carry around. Another benefit is that he also comes in different shapes and sizes and will help you save money by not having to buy fast food when you’re out on the move.

You can be sure to purchase him from your local super market, corner shop or even online.

There are no excuses to not stick to your diet once he is around so what are you waiting for, he is waiting for you to go pick him up.

I’ll be back sooner than you think with another quick tip 🙂

Enjoy your weekend guys.