Posts Tagged ‘motivated’




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,

Just a quick one. As some of you are aware, I entered a 90 day body transformation competition at my gym back in January and won. They’ve now released the poster and I’m very happy with how it looks.

I was also raising money for kids with cancer as apart of the transformation and would like to thank everyone who donated money. I didn’t raise as much money as I’d like to be honest, but at least I tried and will continue trying (I feel it’s for a good cause)

Keep grinding and putting in the work and know with all of your heart that you will get there. You may not know how or when but just knowing and believing will see you through the hardship.

Stay Motivated, Be inspired!

My Body Transformation - Day 1 to 31 Comparison pics

Hey guys, here are my comparison pictures as promised. The latest one was taken this morning – 8/2/13. I am still raising money for Kids with Cancer as apart of this transformation and I will start my sponsorship campaign this weekend, so it’s not just for me, it’s for the kids also.

I still have 60 days left before this competition is over but I am going to keep it going for the ultimate ripped look and hope to start fitness modelling and taking my game to a whole new level.

I should be turning heads in July come holiday time LOL.

I will keep you guys posted.

Have a great day.


It's Not About How Hard You Can Hit...

Found this picture and thought it was a powerful quote I wanted to share with you all.

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

New Years Resolutions: Changing my body

This picture here describes what happens to many of you every year. January 1st you are bursting with motivation and all fired up to change your body but as time goes on you slowly start falling off.

This is evident in the gyms as well and I see it all the time. Between January and March the gym’s are packed with people who want to change the way they look and to make a lifestyle change or for some they just ate to much over Christmas.

Whatever your reason…Don’t be a quitter!

I totally understand that it’s not easy to stick to a goal or to stay consistent, I’ve been there. But I’ve managed to over come this minor step back and so can you.

2013 is a good time to start doing things you said you was going do this year but just didn’t get round to. New Year, New start, New things.

Make your goals now and I will work with you in 2013 to achieve those goals. In the meantime, check some of my previous post on staying motivated and consistent.

I sincerely wish you all a Happy New Year & send nothing but peace and love to you all. Stay Blessed.

~David Richards~