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3 Steps to your health and fitness success.

How to get from where you are to where you want to be.

Man on top of mountain

Have you ever stopped and wondered what it really takes to achieve your health and fitness goals?

Over the 15 years of working with clients across the globe, I have noticed some common question that constantly come up.

What do I need to do to lose weight?

What do I need to do to get in shape?

What do I need to eat?

Can you do a program for me?

Can you help me with my fitness?

And the most famous statement of all time.

I have tried everything but nothing works…..

Does any of these questions sound familiar to you? I know I have been there with asking questions like these at some point in my life.

Success with your health and fitness goals takes strategic planning just like any other aspect of your life. You have to sit down and dig deep to find out what you really want to achieve and why you want to achieve the goal you have set your heart on. It has to be unique to you and for you. Not for anyone else but yourself.

So how how do you do this?

At BB3 Fitness & Nutrition Center we use 3 steps to success:


This is where is all starts.You have to have a mindset that you are going to crush your goal that you set out no matter what. You have to believe in yourself that you can do it.

Mindset tips:

  • Have a clear, precise vision of what you want to achieve.
  • Have a purpose so strong that it not only drives you but also inspires others to be more and do more.
  • Know exactly why you want to achieve your goal.
  • Visualize the end result. See it. Believe it. Achieve it!
  • Commit to taking action daily to get closer to what you want to achieve.


This is the area that most people struggle with and it is where you can make a massive breakthrough with your health and fitness. It is about seeing where you are presently and making small changes in your eating habits. It is about replacing one thing for a healthier option. It is about doing the little things daily and on a consistent basis.

Nutrition tips:

  • Drink half your bodyweight (lbs) in ounces of water
  • Aim to eat every 3-4 hours
  • Plan your meals in advance
  • When at the grocery, purchase foods mainly from fruit and veg section.
  • Eat foods closest to it natural source


Exercise can be done in various forms from going to the gym, outdoor activities, swimming, biking, playing sport to name a few things. It is going to take grit and determination. It is going to take hard work. You WILL have to step out of your comfort zone. You will have to challenge yourself. You will have to push yourself. In the end the rewards are priceless and you will feel on top of the world.

Exercise tips:

  • Workout 3-5 times per week.
  • Incorporate strength training to your routine.
  • Focus on making improvements with each workout.
  • Structure your week by scheduling days and times to workout in your calendar.
  • Commit to doing each workout scheduled.

Following these 3 steps will provide you with greater clarity to achieve your desired outcome. Celebrate the little victories along the way. Stay focused on the task at hand and unleash your true potential to be your ultimate best with your health and fitness.


Where do you need more help with these 3 steps? What do you need to do next to cultivate better habits with your health and fitness? You can leave a comment and let me know.




Your Flat Abs Plan

October 8, 2013 — Leave a comment

One of the most popular questions that I’m asked is, “How can I get great abs?”

You may have pondered this question at some time or another.

Many people are frustrated by their waistlines, to the point of giving up after doing dozens of crunches with zero improvement.

It’s time to forget everything you’ve heard about how to sculpt your abs.

Quite simply, crunches alone won’t give you a six pack.

Doing crunches with the hope that it will transform your abs from flabby to muscular is to believe in one of the most widely held fitness myths. I’m talking about the spot reduction myth.

Training one area of your body will not specifically burn fat from that spot.

Are you training as if spot reduction worked? Doing dozens of crunches in the hopes that layers of fat will disappear?

Sit-ups, crunches and planks will not cause your muffin top to disappear.

But a drop in overall body fat will do that for you.

So you want the secret to great abs?

The secret is a winning combination of fat burning cardio, resistance training and clean eating.

It is fully possible for you to dramatically shape up your waistline.

Yes, Y-O-U.

My clients routinely lose weight and transform their bodies. You can do it too.

Answer the following questions to see how your current routine measures up:

How often do you exercise? If your answer was anything less than 4 times a week, then that’s the first thing getting between you and flat abs.

How do you define a fat burning workout? A routine including intense cardiovascular training coupled with effective resistance training. Do you do this?

I’m sorry to be the one to break this to you, but walking on the treadmill for 30 minutes isn’t a fat blasting routine. Neither is a leisurely 20 minutes on the elliptical machine. The truth is that you can dramatically increase your results while investing less time when you exercise right.

Cardio exercise is all about maintaining an effective level of intensity. This doesn’t mean that you should be out of breath or gasping for air. It does mean that you need to push yourself.

Resistance training is the second key part of a fat burning workout. This means working your major muscle groups against resistance in a way that stimulates your metabolism. Again the key here is to find the right intensity and to keep each muscle group guessing.

Do you eat a clean diet? Diet is a big stumbling block for most people – especially as it relates to their midsection. Here’s a fact: If your diet is out of control then your abs will be too. You can’t trim your waist without trimming the junk out of your diet, regardless of how hard you exercise.


  • Keep calories in check. Do you know how many calories you eat? The best way to find out is to record everything you eat for a few days. Tally the number of calories that you eat each day and do an evaluation – feel free to recruit me to help out with this part. Together we’ll chart improvements for your diet and adjust your calories for maximum results.
  • Just say “No” to junk food. While this may seem obvious, your definition of “junk food” may need an alteration. Refined sugar is one of the biggest culprits in the junk food world – it is found in soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats. Processed fat is another monster. As a rule of thumb you can safely view all processed or refined items as junk food.
  • Eat more frequently. The key here is to never let your metabolism “crash” by going hours without eating. One of the biggest mistakes you can make is to skip breakfast – as this is the meal that ‘breaks the fast’ that your body goes into each night. Stick with eating small meals every few hours and always avoid stuffing yourself.

You should now understand why you are better off not wasting time on crunches – while it is important to exercise your abs a couple of times a week, you won’t expect fat to fall of that area after 100’s of crunches.

Do you want to flatten and sculpt your waist once and for all? Simply decide that you really want it. Commit to yourself – you deserve it.


How long have you been trying to lose those last 10 or 20 or 30 pounds?

Been awhile now, hasn’t it?

You know how to lose weight – eat healthy and exercise – so why are you still living in a body that you’re disappointed with?

In my experience, people hold on to “unwanted” pounds for very specific reasons. These reasons are on a subconscious level, which is where things get tricky.

Self-sabotage is your subconscious mind’s way of protecting you.

Seems counterproductive, but it makes sense when you realize that it is a defense mechanism meant to keep things from changing.

Your conscious mind says it wants to lose weight to look and feel amazing, but your subconscious mind is pulling the strings behind the scenes, keeping your goals just out of reach.

As long as your subconscious mind thinks that you are safer being out-of-shape then you’ll be stuck.

Your most valiant efforts will be undermined by self-sabotage every single time.

But don’t give up.

There’s a way to turn everything around, and it all starts with finding out the reason that your subconscious mind equates being out-of-shape with being safe.

Once you turn the light on to that reason then it will no longer have any power over you.

So, lets dig around for your reason.

Do you believe… You don’t deserve it? Has someone in your life made you believe that you aren’t worthy of success? Or that they wouldn’t accept you if you were more successful than they are?

Do you believe… Change is bad? It’s common to fear the unknown, but this could very well be the reason that you’re not reaching your goal. Being comfortable with where you are today could be the reason that you sabotage your efforts to improve your life through change.

Do you believe…Success will bring loss? If you met your weight loss goal, would it bring out resentment and jealousy in your friends and family? Are you supposed to be the ‘screw-up’? Do you believe…You’re not capable? Are you unable to imagine yourself at your goal weight? Does the possibility of achieving your goal not seem real?

Spend time diving into your own mind to discover why it is that you aren’t meeting your goals. Once your whole mind is primed for success, then nothing will be able to stop you.

What the mind believes the body achieves.


You always hear or read people say ‘surround yourself with like minded people.’

Recently I have had the pleasure of being around people that really inspire me and motivate me and be able to work alongside.

Just being in their presence has made my confidence grow and get up each day looking forward to helping people achieve their goals.

I have worked in big commercial gyms in the UK and also worked at one when I moved to the US.

Here is what I have noticed with the commercial gym.

You walk in to any commercial gym and you see rows and rows of various cardio machines and the weights area.

The first thing people tend to go on are these cardio machines and spend their time on it. You go back the next day and you see the same set of people on the same set of machines doing the same set of exercises. The weights area is pretty much the same.

People new to gyms see this and do the the same. Months down the line they are just like the others who were there before.

The atmosphere in commercial gyms is dead. There is no life in the gym. There is a bunch of egos running around the gym. Its all the same day in and day out. This same bunch of people doing the same bunch of stuff expecting major results.

These surroundings are not going to get you very far. This atmosphere is not going to inspire you or motivate you to keep going. The person next to you on the cardio machine is not helping you in any way.

This environment is sabotaging your results.

On the other hand I have also worked at smaller private facilities in the UK and also in the US, at BB3 Personal Training & Performance where its more community focused and everyone knows each other.

Whether its a Crossfit box,  private group training facility or one to one personal training facility, the atmosphere is totally different to a commercial gym.

They have your best interest. They want you to achieve your goals. They inspire you and motivate you. Not just in the gym but in life. They bring out the best in you.

The atmosphere is always buzzing. There is a great vibe at the gym. Everybody works hard. You feel part of something bigger. The peolple that go to these facilities are positive and share that positive attitude and encouragement with others. Its almost infectious what happens at these private facilities.

Your extended family grows and your confidence grows and your performance improves and you achieve the results you went there for and you get more than you expected.

So surround yourself with like minded people. Put yourself in an environment that is going to challenge you and take you out of your comfort zone.

You would be surprised what changing your environment and challenging yourself can do for your results.

Dont let your surroundings hold you back from achieving your fitness goals.



3 excuses To Avoid

September 9, 2013 — 1 Comment

I constantly hear excuses from people when it comes to working towards a goal. Excuses are exactly what they are….EXCUSES!

So let’s STOP making these excuses…


This is by far the excuse that is used the most. It’s quite easy to say ‘I got a full time job’ ‘The kids take up all my time’ ‘I work long hours’ BLAH! BLAH! BLAH!

If this is your excuse then hOw serious are you about achieving your goal? How serious are you about changing your lifestyle? Is your health important to you?

The thing is all it takes is 20mins 3-4 times per week. Thats 60-80 mins I’m sure you can find each week. Not much if you ask me!

So wipe that time thing out of your head.

20min workout

Push ups
Mountain climbers

30secs work followed by 30 secs rest; move on to next exercise and repeat until 4 rounds are completed. 20 mins total time. BOOM!


Here is the thing about the ‘too tired to exercise’ excuse, it just might help if you start moving around and exercising. If you are sitting around all day at work everyday, you can’t expect to be full of energy after that. The other thing about this excuse is what are you eating habits like? Are you eating loads of clean, organic food or do you grab something quickly from your local shop that consists of a sandwich, a bag of crisps and a bottle of coke. Maybe a chocolate bar of some sort later in the day to get your ‘energy ‘ levels up.

If you are not eating a clean healthy, nutritious meal then guess what, you will feel tired and drained.

Here is a meal plan for the day:

Breakfast- boiled egg with bacon and avocado

Lunch- green salad with sesame seeds, sunflower seeds and pineapple chunks with chicken breast

Dinner- roasted carrots, asparagus and broccoli with beef burgers.


You got your body. That’s the least expensive tool you need to go after your fitness goals. There are loads of parks and open space that you can use or even your living room which are all FREE. With your own body using bodyweight exercise (like in the 20min workout above) you got a moving gym to use.

Stop making these 3 excuses and transform your lifestyle to feel healthier and more energized.



Lots of people ask me how to quickly and easily get fit. While I know  they are hoping for a simple answer, the reality is that getting and  staying fit is a lifestyle, not a quick fix.

So what do fit people do in their “healthy lifestyle”? Take a peek with the following 7 Habits of Highly Fit People:

Habit #1: They Don’t Buy Junk

Fit people know that if they keep junk food in the house it will land  on their waist sooner or later. So they don’t buy any. Even buying junk  food for your kids or spouse is not advised since 1) you’ll likely eat  some of it eventually, and 2) your loved ones shouldn’t be eating that  junk either. It’s called junk for a reason.

Rid your home of  chips, cookies, candy, baked goods, pre-packaged snacks and anything  else that belongs in a vending machine. Replace the above with fresh  fruit, veggies, nuts and other healthy whole foods snacks.

Habit #2: They Have Priorities

Fit people make exercise a priority. Along with keeping a job, paying  the bills and going to the doctor, exercise is an important part of  their lives. What I’ve found is that fit people put exercise before  leisure time. Sure, fit people enjoy leisure, but it is scheduled around their workout time.

Treat exercise time with the same importance that you would a business meeting or trip to the dentist.

Habit #3: They Stop When Full

Fit people stop eating when they feel full. Sound simple? It is, but  how many times have you stuffed yourself simply to clear your plate? Or  how many times have you eaten another piece of cake despite being  stuffed?

The next time you feel full, take it as a sign to stop eating. Yes, even if your plate isn’t empty.

Habit #4: They Push Themselves

Not only do fit people make time to go to the gym, they challenge  themselves during each workout. While it is easy to simply go through  the motions while exercising, you’re cheating your body out of great  results when you don’t push yourself. Exercise should make you sweat,  make your muscles burn, and leave you with a feeling of accomplishment.

Find ways to make each workout more challenging. For competitive  people, the best way to push yourself is to exercise with a friend of  similar strength. Another great way to challenge yourself is to set  small attainable goals. These goals could be to push heavier weight, to  sprint longer, or to do cardio at a higher intensity setting.

Habit #5: They Don’t Eat and Watch

Fit people know that eating in front of the T.V. is mindless eating.  When your attention is on your entertainment and not on your food, then  you’ll be less tuned in to what and how much ends up in your mouth.  Eating in front of the T.V. is also very habit forming. Ever notice how  you crave munchies just as a reflex of sitting in front of the T.V.?

Eat before or after your entertainment and pay attention to what and how much goes into your mouth.

Habit #6:  They Drink Water

Fit people drink lots of water. And not just in addition to other  beverages, but instead of them. Water is their main drink, while other  drinks are occasional treats. Calorie-filled drinks are one of the  quickest ways to consume excess calories which quickly turn into fat.   Consider water your beverage of choice. Drink plenty of it each day and  drink other beverages only a few times each week.

Habit #7: They Are Supported

Fit people don’t leave their motivation to chance. They know that if  their personal trainer, boot camp instructor or workout partner is  waiting for them, then they are less likely to skip a workout. It is so  easy to hit snooze or to talk yourself out of the gym as soon as your  behind hits the couch after work. Fit people take the option of skipping out of the equation.

I hope that these habits have inspired you to make a change for the fitter in your own life.

If you already do some of these habits then congratulations – you are  on your way to a better body. Make an effort to incorporate the rest of  the habits to take your results to the next level.

If none, or  very few, of these habits describe your lifestyle, then I’ve got good  news – you now have 7 effective new habits to start that will get you  some awesome results. Don’t try to tackle all 7 at once – pick one or  two to add each week and gradually work up to all 7.

Now get going and start working on these habits.



Many people think that getting fit, getting in the best shape of their life, decreasing body fat, eating clean or achieving whatever their fitness and health goal is a race.
From my point if view it is not….
For me it is a journey. A journey that takes you from one place of not being happy with your health, the way you look, not exercising, not eating clean to a place of health, joy, happiness, strength, determination, transformation and inspiration. 
Along this journey there are many up and downs. Hurdles to climb with some being higher than others. People to push out of the way and those to embrace and keep hold of. Challenges to overcome and moments to rejoice.
The transformation a person has to go through to achieve the desired outcome starts with a vision. A vision that varies for many people but one that is personal to each individual. This vision should keep you focused, keep you motivated and challenge you to come out of your comfort zone.
This journey is one of discipline, hard work, dedication, commitment, drive, action taking, growth as a person and a belief in yourself to achieve your desired outcome.
A race is short. It can be over in as quick as 9.76 seconds or take 24 hours or a few days. But when it’s over it’s over.
A journey of health and fitness is for a lifetime and not for a period of time. So adjust your way of thinking and see your training as for a lifetime.
Enjoy the transformation that you go through on your journey to a more improved YOU! Stop looking for the quick fix and look at things long term. Take steps each and every day on your journey of transformation and enjoy the process on the way.
Enjoy the journey!