My Birthday, Your Presents ;)

It’s my 28th birthday in a couple of weeks time, 2nd April to be exact, and in celebration of that I wanted to give you all a couple of presents! That’s right a couple of pressies!

1) Next week I’m going to give you all a FREE birthday treat week of Smash The Fat, just because! You can sign up for that in the form below
2) The next full 4 week camp starts on Monday 9th April and I want to give everyone a 50% discount for it! So instead of £99 it’s only £49, but only until this Friday 23rd March! You can pay for the appropriate time below.

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Discounted Smash The Fat East London
from Monday 9th April – Sunday 6th May :)

Morning @ £49 (50% Discount)





Evening @ £49 (50% Discount)





If you have any questions please don’t hesitate to contact me 07734944349 or via email on sam@personaltrainingeastlondon.com . Also, don’t forget to let your friends know by sharing it on facebook via the comment boxes below :)

East London Running Routes

Guest post by Deborah Klaassen

The advantages of outdoor running are great and many. Doing so a couple of times a week can improve your posture, give you cracking abs and a pert bottom, strengthen the heart, lower your blood pressure, boost your immune system, deal with the stresses of everyday life and give you more energy in general. And the best bit: this form of exercise doesn’t have to be expensive at all. All you need is a pair of good running shoes, a training scheme and a pleasant route in your area!

Victoria Park

This picturesque park in Hackney is split in two by Grove Road. The deer enclosure, trees, lakes, fountain and sculptures form the perfect backdrop for a jog. The quiet Old English Garden with flowers and shrubs is perfect for stretching. A full lap around the park is 2.7 miles (4.3km).

The Greenway

Let the London 2012 Games inspire you and go running at The Greenway, a high-level path that allows you to overlook the developing site for the London 2012 Games in East London. Because this route is traffic-free, flat and almost completely straight, it’s perfect for sprinters. The path runs from Wick Lane near Hackney Wick Overground in Bow to Royal Docks Road in Beckton and is marked with blue signs. The Greenway is 4.4 miles (7.1 km) long.

Hackney Marsh

This relatively flat park is situated below Lea Bridge Road, between the Old River Lea and the Hackney Cut (an artificial channel). A loop around the Marsh is 2.3 miles (3.7km) and can be combined with a lap around Victoria Park.

From your front door

If you want to know what the distance is between your front door and one of the aformentioned parks (or any other destination!), I recommend www.mapmyrun.com. It does what it says on the tin.

About the author: Deborah is a blogger and jogger. She took part in the Men’s Health Survival of the Fittest Cardiff 2010 and trained for the Shine Night Marathon 2010 – only to find out on the day that it was a walking marathon. At the moment, she works and lives in London.

Posted in Uncategorized by Sam. No Comments

Does philosophy have a place in your health and fitness?

Fitness instructors and personal trainers on the whole have a bit of a reputation of not being big thinkers. However, today I’m here to change that, at least a little.

Socrates famously said “The unexamined life is not worth living”. Although I don’t think it’s right to say ‘your life isn’t worth living’ to someone, I do believe in encouraging people to ask themselves challenging questions with honest and constructive answers. The only reason I encourage people to do this is because I do it myself on a regular basis and know how much more fulfilled I am in my life from doing so.

You might be thinking that you’re not a philosopher and that philosophy doesn’t really interest you. Well I’d argue that everyone is a philosopher, as Socrates also thought and encouraged. For instance if you’ve ever asked yourself or your friends a question that does not have a clear black or white answer and have had to discuss it to come to some sort of conclusion, then you’re a philosopher.

It is my opinion that philosophy has a lot to do with your health and fitness. This is because health and fitness is different for everyone and so has no clear cut definition.

Yesterday, as if by chance, a friend of mine put up a facebook status saying “Health is Wealth”. I then proceeded to ask “What is health? And what is wealth?”. Just as I thought, he couldn’t quite come back with a definition for either. Again the reason for this is because it has no clear definition, it’s different for everyone and requires a lot of thought to come up with your own definition.

I managed to come back with a brief definition for both, which is not a great pearl of wisdom by any stretch:

“I’m ever redefining both really. However, currently health to me is where I can move my body without feeling uncomfortable, eat food that enables me to use my body and mind to their full potential and have fun whilst doing that.

Wealth is a bit more complex but in relation to your statement ‘Health is Wealth’ then it’d be maintaining my above brief definition of health.”

It seems a lot of people become frustrated with philosophy because of the pure fact that it is hard to come to conclusions from these types of questions, hence why some people see philosophy as “picking arguments with dead people”. But philosophy can be very practical if you use it in the right way and are patient with it.

Don’t get bogged down if you can’t instantly articulate an answer to a question. These are challenging types of questions and take time to answer, just keep on asking it over and over again. Socrates himself was on a constant quest to find definitions from people on things like courage, virtue and wisdom.

Today I just want to ask you 1 question, and that is “WHAT IS A HEALTHY LIFESTYLE TO YOU?” Please leave your answers below, in the anonymous box to the right or just start the thinking process inside your mind :)

Finally, I wanted to tell you about a free public lecture at the London School of Economics and Political Sciences called “Willpower: Self-Control, Decision Fatigue, and Energy Depletion”. Which is happening on Tuesday 24 January 2012 from 18.30pm-20.00pm at the Sheikh Zayed Theatre, New Academic Building, Houghton St, London, WC2A 2AE.

This should be a really interesting lecture with a leading clinical expert and the best thing is, it’s free! For more details check out >> http://www2.lse.ac.uk/publicEvents/events/2012/01/20120124t1830vSZT.aspx

Flat Stomach In JUST 12 months!?

12 months, that’s ages??!! I hear you say, well to be honest yes. It’s January so the inevitable quick fix headlines are all over the magazines such as “Flat Stomach In 6 Days” , “Tone Up In 10 Minutes” and “Lose Inches Fast, Burn Fat In 15 Minutes”. They all sound good right?

Although they sound good and do encourage people to start a health and fitness journey, they are feeding the mindset that health and fitness can be obtained in small amounts of time. Another large problem with these type of articles are that they don’t ask, where you’re coming from? For instance if you are a few stone over weight I’m telling you now that you can’t get a flat stomach in 6 days. A lot of people seem to think that you can get the results from something before putting in the work, well the only place results comes before work is in the dictionary.

The argument that fitness journalists fight back with when you raise them on this issue is that they’re “just giving the people what they want”. Well, I have a fundamental problem with this, which was raised in the recent Leveson Inquiry on phone hacking. The people might want it but that doesn’t make it right, does it!? One of the reasons why you have to put in the work before getting the results is because achieving something isn’t just about reaching the destination. It’s about the journey and how you grow and develop during that journey.

The truth is obtaining and maintaining a healthy lifestyle is a 12 months a year job. For sure you can and will take a break from a healthy lifestyle now and again, but it’s important that you follow a well structured program most of the time to lead a healthy lifestyle in today’s modern world. You have to have 7 key things in place to sustain a healthy lifestyle:

1) Consistent Persistence – Never stop doing what is working well, even when you don’t want to.
2) Inspirational – Positively influence yourself and others
3) Accountable – Take responsibility for your own actions.
4) Supportive – Hold each other up through your words and actions.
5) Honesty – Never be afraid to tell us and yourself how to improve.
6) Inclusive – Allow everyone to be a part of everything.
7) Fun – Life is about having a laugh and so is Smash The Fat.

Which are the Smash The Fat Campers Core Values :) Feel free to watch the short video on them below.

Let me know what you think of our core values and how the idea of keeping to a health and fitness program for 12 months of the year sits with you, instead of doing bits and bobs during the year :)

The Truth About TV Trainers

2012 has certainly started off in true new years resolution style, with 2 TV programs on losing fat and getting healthy. The first is one that has been around for a while called “The Biggest Loser” on ITV, www.itv.com/biggestloser/ . The basis of which is to whittle down the contestants to the person who loses the most amount of weight.

The second is on Channel 4 called “The Fat Fighters” which is more of a semi reality show, a bit like The Only Way Is Essex, about 4 trainers in a gym in Holborn, www.channel4.com/programmes/the-fat-fighters .

There has been quite a discussion on the Fit Pro Facebook scene about whether these TV programs are doing us any favours in terms of how people perceive us, whether the trainers on these shows are actually like that in real life and if those trainers are actually suitable for the job??!!

Now I know some of the trainers, who are nice people, but I’d like to find out the truth from you, about these TV trainers. Please answer the 3 simple questions below by using the comment boxes below or the anonymous box just to the right:

1) What do you think about the trainers on either of these programs? Good or bad?
2) What style of trainer you’d like to have on these programs? Military or holistic?
3) What would you actually like to see on a show about losing fat and getting healthy? Entertainment or education?

Hope you’re 2012 is going well so far by the way :) Sam

Additional Solution To Your Resolutions :)

So, I’ve been talking to a lot of people recently about new years resolutions and on Monday I gave you A solution, and I say A as there are many solutions to a problem. The solution was from a guy I read and listen to a fair bit called Brian Tracy, he has some fantastic strategies for goal setting and getting but some people have mentioned they don’t like the whole American-ness of it all, which I can understand for sure ;)

Therefore I’ve decided to put my own spin on a solution for your resolutions. Which is an exert from my new PROPER HARD BACK book, The Fit Formula, which became a best seller on Amazon whilst I was on holiday! That is available for purchase at 40% discount at the bottom of this post :)

Before I start though know that self belief is a great starting point and foundational to your success but what’s even more important to succeeding is our belief and support in each other!

Why do some people succeed and some people, in my eyes, temporarily fail in their health and fitness journey? Simply put, it’s how you think, feel and act.

You see I had a pretty tough time growing up as a kid. When I was 8 years old my Father committed suicide leaving my Mother with 4 children, 2 girls and 2 boys, to bring up by herself. She is my true inspiration in life and why I have been able to become the man I am today.

But the icing on the cake was when I was 13 and was diagnosed with Hodgkin’s disease, a mild form of cancer. The lymph node gland in the right side of my neck swelled up to the size of a small egg and my Mother took me to the doctor. He said that this happens to lots of teenage boys and that it was nothing to worry about, but of course my Mother knew better. We went back a second time and still he said it wasn’t anything to worry about. The third time my Mother demanded that I was to have it biopsied and looked at.
All I can say is thank god my Mother followed her intuition and kept to her guns because if it wasn’t for her I wouldn’t be here today to help you.

After my diagnosis I was put on to a 4 and a half month course of chemotherapy. Thankfully we caught it early enough and I was cleared after those 4 and a half months.

Another one of my greatest achievements to date is when I walked by myself from Lands End to John O’ Groats, which is the length of Britain, a journey of 1000 miles. I ended up covering about 26 miles a day, a marathon, and completed the walk within 62 days. Now I’m not going to sugar coat it, it was tough and every step was difficult but without the foundations of overcoming adversity from my youth I’m not sure I could have completed that journey.

“The journey of 1000 miles begins with a single step” Lao Tzu

My inspirational Mother, near death experience with cancer and 1000 mile journey on foot have all given me a very good foundation in an achieving mindset but most importantly they’ve taught me one extremely valuable lesson, that my life is worth living!

Before I move on to truly helping you I just wanted to say to you, I hope you realise that you are unique, that you are special and that you are worthy of having a long, healthy and abundant life.

As well as all the previously mentioned experiences, I have also been an international snowboard coach, coaching beginners to instructors in New Zealand, Switzerland, Austria, America and Canada. From all my years as a coach, whether it be in snowboarding or in health and fitness, I’ve come to one conclusion. 9 times out of 10 it’s not that people lack the skill to achieve, it’s just that they lack the self belief that they can do it.

How do you increase self belief?

When dealing with self belief I like to talk about the 3 F’s, forgiveness, fear and fact. Firstly, you must forgive yourself. We are so quick to acknowledge our past mistakes and keep those in the forefront of our minds rather than our victory’s in life. I look at past mistakes like the draw that you keep all the electrical wires in at home. You throw them in one by one and after a while they all start to get tangled up. When the draw is full and you can’t put in any more wires you get so angry with yourself that you didn’t sort it out sooner and it becomes overwhelming to deal with.

If we had organised the wires from the beginning it would have made things a lot easier for sure. However, unfortunately for some us the tangled up wire draw is over flowing from our past mistakes and would take years to untangle. Fortunately though, metaphorically speaking, most of the equipment that is used with all those tangled electrical wires has either broken or is out of date. So what I suggest is that, you just throw it all out! Get rid of it and forget about it.

“Our past actions are who we were, our future actions are who we are going to be!”

Whenever you get angry at yourself for a past mistake I want you to repeat this simple phrase to yourself to make you forget about it. As well as using this phrase I want you to start writing a victory journal.

Using a normal diary or notebook I want you to record down everyday every single victory you have. No matter how small or how big right it down and congratulate yourself. It could be that you throw an apple core into a rubbish bin from the other side of a room or it could be that you helped your company complete the biggest sale in history. If you get a positive feeling of accomplishment, record it and hold on to it.

Secondly, we must deal with fear. Fear holds us back from reaching our full potential by stopping us from taking action. It stops us taking chances, it stops us from doing what we truly want to do and it puts up barriers in the way of us us succeeding in anything.

When I began as an international snowboard coach teaching beginner snowboarders to turn for the first time I found it fascinating. You see when snowboarding on groomed snow you have to put your weight on to the front foot to steer with the front of the board. There were some people who just went for it throwing themselves down the mountain and of course they would fall over a few times but they’d pick themselves up and try again. After a few falls they started to find their feet and balance points and started to not fall down at all, having a fantastic time on the snow. Then there were the people who were too afraid to put their weight on to their front foot and sure enough they spent the whole day falling over, having a miserable time. After many years of experience I managed to actually help coach people to overcome their fear of putting the weight on to their front foot and having a fantastic time instead of a miserable time quicker and quicker.

The way I did it wasn’t the traditional “JUST DO IT ALREADY” because I tried that at first and it never ever worked. I said to them “Everybody is afraid, including myself and the people turning already. But the difference is that they’ve managed to box their fear within their mind momentarily to enable themselves to put their weight forward and make the turn”. This simple concept of boxing up their fear seemed to work wonders.

That’s what I want you to do with your fear of the road ahead in your health and fat loss journey. Box up that overwhelming fear of what and how much is to be done. Put it to one side in your mind and deal with the problem on a daily or weekly basis instead of thinking how long the road ahead is.

My third and final piece of the self belief puzzle is to make it a fact. A fact that in your mind you have achieved your healthy lifestyle already. Many motivational speakers in the past have said if you want to achieve you’ve got to get hungry and really want it, well unfortunately I’m here to tell you that this is the incorrect way to go about achieving.

Let me ask you right now, would you rather want something or actually have something? I’m guessing you’d rather have it, right? To actually succeed in your fat loss and health journey you have to trick you mind into thinking it has it already. Wanting something actually promotes a thought pattern and feeling of not having it. I can prove this to you right now with a quick little exercise.

Say out loud or in your head if you’re in a public place “I want to be fit and healthy” 10 times. Now say out loud or in your head if you’re in a public place “I am fit and healthy” 10 times. Quite a difference isn’t there? Saying “I am” rather than “I want” is promoting a thought pattern and feeling of having which is the final ingredient in self belief. Having that unfaltering self confidence that you have succeeded in your fat loss and health journey already will get you there a lot quicker than just wanting it.

In summary to create more self belief you must forgive your self of your past mistakes realising that your future actions are who you’re going to be, not let fear get in the way by boxing it up and making it a fact that you have succeeded in your fat loss and health journey already.

This is just one part of my chapter called “Because You’re Worth It…” and it’s a 28 chapter book with chapters from some of the best health and fitness professionals from around the world on all aspects of health and fitness!

Hopefully you enjoyed that small exert and if you’re interested I have 50 signed Sam Feltham editions of the book to give away at 40% discount! The usual price is £20 but I’m able to sell them at £12 :)

You can either buy them at £12 and pick them up at boot camp or you can have them sent to you for £15 with in the UK. If you’d like it to be sent outside of the UK please contact me either using the comment boxes below or email on sam@personaltrainingeastlondon.com .

£12 – Pick Up At Boot Camp





£15 – Sent To You Within The UK





Looking forward to hearing you’re feedback on the book and today’s post :)

Long Time No Speak! And How To Achieve Your Resolutions :)

HELLO EVERYBODY!

Well, it has been a long time hasn’t it?! It has been just over a month since my last blog about a healthier chocolate recipe. The reason I did take a sabbatical from blogging and working was because I hadn’t had a holiday in 18 months! However, after a month of touring the country seeing friends, snowboarding and reflecting I am now refreshed and ready to make 2012 pretty damn good :)

I’m not particularly a believer in new years resolutions, but I am a firm believer in goal setting and getting, and it seems that the new years period is a great starting point for people to begin their journeys in goals. If you’ve found it difficult in the past to achieve your resolutions then I know of a perfect resource for you, that has helped me, to get you there that is absolutely FREE!

Before I go on to that though I wanted to share with you some developments that have occurred in the past month for Smash The Fat and what 2012 has in store:

1) Some of you may know that I’m now franchising my fitness boot camp, Smash The Fat, to other fitness professionals. We now have 2 new locations open. One in Berkshire >> www.BootCampBerkshire.com << and the other in South London >> www.BootCampSouthLondon.com << So if you have any friends in those areas that would like to join Smash The Fat feel free to point them in the right direction :) We have other locations in the pipeline but these are yet to be confirmed.

2) Also, it is my goal to have 15 locations by the end of the year so if you have any friends that are fitness instructors, personal trainers or looking to change career then they might be interested in joining the Smash The Fat team >> www.SmashTheFat.com/franchise

3) The first Smash The Fat East London of the year kicks off tonight so if you haven’t claimed a FREE trial week already make sure you head to the website and find out details of our morning and evening sessions >> www.BootCampEastLondon.com

4) Finally, you may be wondering why there’s a picture of The Broadgate Tower at the top. Well that’s because that’s where the new Smash The Fat HQ is. Before I was working out of a home office, however I’ve felt that over the past month if I want to take Smash The Fat to the next level I have to be some where that I can truly focus and deliver a truly professional service :)

Anyways, enough about what my plans are for 2012 and more about you. This goal setting program is from an American guy, hear me out before you groan, called Brian Tracy. He may seem cheesy to some of you but he says some very insightful things. The program is called “Brian Tracy’s Goal Setting Success Guide” which you can download from his website >> www.BrianTracy.com << Also, on his website are lots of ideas for all sorts of personal development which I encourage you to look at if you’ve made some resolutions for 2012.

I’d love to know what your new years resolutions are and what you find most difficult about keeping to them in the comment boxes below :)

Smash The Fat Advent Calendar! [Chocolate Recipe]

Today’s the first day of December and that means chocolate advent calendars, which can in turn start a whole other onslaught of foods. However, I’ve put together an alternative advent calendar for the Smash The Fat team on the membership website >> http://members.smashthefat.com/home/advent-calendar/day-1/ (Make sure you login in first)

Day 1 is a Smash The Fat Friendly Chocolate Recipe! Although, the advent calendar is strictly for Smash The Fat members I wanted to at least give everyone on the blog the recipe for some healthier chocolate :)

Before I get to the recipe just a quick reminder about 2 things:

1) The New Year New You Discount for Smash The Fat starting on Monday 2nd January ends on Sunday! Check it out here >> http://personaltrainingeastlondon.com/new-year-new-you-discount-for-boot-camp/
2) The Smash The Fat Christmas Party is on Saturday at 19:30. For full details and to book your place go here >> http://personaltrainingeastlondon.com/christmas-party/

Enjoy the chocolate without the guilt and let me know what you think by leaving a comment below :)

Ingredients (Doesn’t have to be these exact ones)

- 2 Tbsp Coconut Oil, http://www.pukkaherbs.com/virgin-coconut-oil.html
- 1 Tbsp 100% Cocoa powder, http://www.alternatestyle.co.uk/gbu0-prodshow/coca01.html
- 1 Tsp Honey, http://www.manukahoney.co.uk/

Recipe

Melt the 2 Tbsp of Coconut Oil in a saucepan on a low heat. As soon as it’s fully melted pour it into a mixing bowl along with the 100% cocoa powder and honey. Mix with a fork until it’s a smooth dark chocolate colour. Add more cocoa powder if you want the chocolate to be darker.

Once mixed pour the mixture into a foil or baking paper lined mould and put in the fridge over night. BOOM…you’ve got yourself some Smash The Fat friendly chocolate everyday ;)

Posted in Lifestyle Nutrition by Sam. No Comments

New Year New You Discount For Boot Camp :)

Wow, it’s nearly December already?! This year has seriously flown by hasn’t it?? Anyways, if you haven’t heard I’m taking December off as I haven’t taken a holiday for 18 months! But Smash The Fat will be back better than ever from Monday 2nd January – Sunday 29th January, yes I know the Monday is a bank holiday but better sooner rather than later hey?

Evening sessions are on Mondays, Wednesdays and Thursdays at 19.00-20.00 and Morning sessions are on Tuesdays, Thursdays and Fridays at 6.30am-7.30am at St. Barnabas Church, Grove Road, Bow, E3 5TG.

As I’m such a nice fella I’ve decided to do a New Year New You discount for Smash The Fat, so instead of the regular price of £99 for 4 weeks I’m knocking off 25% and giving it to you for £74.50! However, I’m only giving this discount until the end of the week, so make sure you claim your place by Sunday 4th December by clicking the PayPal button below :)






For those of you on 12 week memberships your next 4 week payment will be £74.50. If you don’t have a PayPal account don’t worry as you don’t need one to pay via PayPal, you just need a credit or debit card. If you’d prefer not to pay electronically please email on sam@smashthefat.com that you’d like to book on to the January camp and I can book your place and you can pay by cheque or cash.

If you have any questions at all please use the comment boxes below or email me on sam@smashthefat.com :)

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CHRISTMAS PARTY!!! :)

It’s come to that time of year when Christmas adverts are appearing everywhere and we’re starting to feel wintery, despite what the weather is doing.

Anyways, I’d like to invite everyone to the first Smash The Fat Christmas Party at Palmers Restaurant!!! Check below for the details and let me know you’re up for coming by using the form at the bottom of this post :)

Date: Saturday 3rd December @ 19.30
Location: Palmers Restaurant, 238 Roman Road, E2 0RY


View Larger Map

3 Course Set Menu (£25 per person):

STARTERS

- Bouillabaisse with parmesan crostini & rouille
- Smoked haddock fish cakes with tartare sauce
- Foie gras and chicken liver parfait with toasted hazelnut brioche
- Butternut squash and sage ravioli with Ameretto biscuits and parmesan

MAIN COURSE

- Roast duck, pig in a blanket and pork and sage stuffing with roast potatoes, savoy cabbage honeyed parsnips and cranberry sauce
- Pork tenderloin and king scallops with Pumpkin polenta,leeks, pea shoots and truffle oil
- Braised shin of beef and roast rump with portobello mushroom, horseradish & potato puree, baby carrots and leeks
- Whole grilled trout with green beans and shrimp butter
- Goat cheese and cranberry tart with rocket and walnuts

DESSERTS

- Apple and blackberry crumble with vanilla ice cream
- Chocolate and orange torte with Chantilly cream
- Bread and butter pudding with custard
- Selection of neal’s yard cheese with chutney and oatcakes

Posted in Uncategorized by Sam. No Comments
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