Yes, the past 15 months have been by far the craziest known to modern man (no, that's not sexist, it's just a phrase).

The Corona Virus sure has a lot to answer for. The question is, are you coming out of this weaker/more fearful or better than ever before?

I can say with hand on heart this has been my best period of growth ever.

Whilst watching people around me literally crumble to dust, I have become stronger emotionally, spiritually, mentally and physically. So how have I done this. I made a decision not to let all the bullshit get to me, and let's face it, there's been so much bullshit. 

It's high time people picked themselves up, dusted themselves off and started taking back responsibility for their lives, as opposed to being told how to think (without question) and what to do.

Life doesn't happen to us, it happens for us and this situation is the greatest opportunity to grow and prosper.

It's time to do, or die!

Kind Regards Howard

Hi All.

 I'm delighted and very excited to announce that my Podcast will be kicking off real soon - TBA.

It's called the Action for Living Podcast and it will initially be audio only, progressing to video once I get the hang of it!

It's going to be an interview format where I'll be talking with various 'achievers' from many walks of life that have a great story and message to share.

Wish me luck!

Regards - Howard 

Hi All. 

We're 4 months into the craziest time in recent history. 

The Corona Virus has taken over the World for now, but rest assured it won't stay like this forever.

Yes, the majority of people are shell-shocked and weary from the ongoing uncertainty but stay strong and stay wise. Believing everything you hear via the media is bad for your health and sanity so switch off the news and live with common sense.

Life throws challenges at us to help us grow, and this time is the greatest we've ever experienced for many many decades so embrace it and become the best version of you possible.

Be awesome!

Regards - Howard 

I have a goal for the next 5 months and that's to coach at least 100 students to help them prepare mentally and emotionally for their upcoming exams. 

Exam prep is one of the most stressful times for kids and in our current society we have almost become obsessed with the notion that people can't and shouldn't have to cope with pressure. This is such a lot of nonsense as the only way a person grows is by going through a stressful/pressure-filled time.

I have the tools and processes to help even the most shyest and unconfident student overcome their fears and come out on top, and be a winner.

I look forward to taking on this challenge and celebrating with those who take the journey with me.

Have a great day 

Sincerely - Howard

Since listening to the Anthony Robbins ‘Get the Edge’ cd’s some 15 years ago, I have been doing a morning ritual to start my day. It all started off as a carbon copy of Robbin’s ‘Hour of power’ but over the years I’ve modified and tweaked it accordingly to suit my location and the exercise equipment to hand. So here’s a step by step/blow by blow account of how I run my morning ritual when I’m at home.

• The alert goes off on my iphone – I turn it off –jump out of bed without hesitation and smile insanely for a count of ten

• Next I do 20-30 large diaphramic breaths (ala the Wim Hof method) to oxygenate my system

• Then I lay on the floor stretch out and do 30-40 crunches, tensing briefly on the contraction • Next I’m in the bathroom where I drink down two full glasses of water

• Then it’s out onto my balcony (yes, I’m in my underwear – no matter what the weather) where I have a pair of 3kg dumbells that I pick up and do a variety of fast exercises to get the blood flowing.

• I have my training gear airing from the previous day’s session on my balcony, so I put that on and head downstairs

• I go into the kitchen and open the patio doors that lead to the garden (to get some fresh air into the house)

• Next I put on a podcast to listen to in the background whilst I ‘do my thing’

• Then I switch on the kettle the go outside on my patio where I jog on the spot to a ‘four in four out’ breathing pattern’ whilst the kettle boils. This is a modified version or breath-walking created at MIT many years ago.

• Once the kettle boils I make a black coffee with 2-3 teaspoons of instant coffee and small teaspoon of sea-salt

• I then go to my gym where I get my swiss-ball out and take it into the kitchen

• I then sit and bounce on the swiss ball for 40 reps, then take a gulp of my coffee and repeat this 5-6 times until the coffees gone. While I’m bouncing I take in big breaths to oxygenate my lungs. The bouncing on the ball helps shift the lymph fluid (your body’s sewage system) which means it can be released during the day via breathing, sweating, urination and excretion. (sounds yucky but we need to get this crap out of us!) • Once the coffee is drank I then head for my gym for part one of my work-out practice

• My workouts consist of the following: Day 1. chest and back Day 2. Kettlebell swings & deadlifts with 30 second stationary bike sprints Day 3. Shoulders and trapezius 4. Repeat day two 5. Repeat day 1 etc……

• After 20/25 minutes I break to drive my son around his paper-round. During this time I’m listening to a podcast

• 30 minutes later we’re back and I continue with the exercises.

• I will very often do bear crawls and crab crawls after my workout just to finish me off and get my heartrate high

• Job done………………..time for a shot of salt-lemon juice and water which is the ultimate recovery and hydration drink.

• Shower time!

Hey friends, it's been a while since I last put a blog on here, forgive me!

I wanted to share with you my amazing 'fat loss' journey over the past 151 days that has enabled me to go from 14 stone to 10 stone 12lbs.

5 months ago, I was a 'chunky' for me 14 stone and I decided to 'get lean' for my forthcoming trip to Canada/Orlando. I knew on this type of holiday I'd be eating some naughty food, so I thought it best to be ahead of the game.

So, I quickly devised an eating plan incorporating many of the principles from various low carb eating programs such as the ketogenic diet, the paleo solution, primal eating and JJ Virgin's eating plan. The results were/are truly staggering.

My bodyfat is down to 5%, with great muscle retention. Heck, I've now got veins on my stomach or as Charles Poliquin calls it 'Penis skin on my abs'. :-)

For those crazy enough to give my eating plan a crack, here is a list of what I've been eating literally 7 days a week for the past 5 months. Each 'meal' food listed is eaten with 2 hours in between:

1. Black coffee - teaspoon of Kerrygold butter, teaspoon of coconut oil
2. Black coffee with teaspoon of coconut oil and teanspoon of double cream
3. 2 raw eggs mixed in water
4. 2 scoops of whey protein powder, wheatgrass, chia seeds, coconut powder - mixed in water
5. 20 grams of salted peanuts
6. Same as meal 3.
7. Same as meal 4
8. 1.5 scoops of whey protein powder mixed in water
9. 2 scrambled eggs and half an avacado
10. 1 scoop of whey protein powder in water
11. 15 grams of salted peanuts
12. 20 grams of Red Leicester cheese and teaspoon of salsa
13. 250 grams of 98.5% steak mince burgers (cheese and salsa on top)
14. Black decaf coffee with 2 teaspoons of double cream
15. Carb Killa protein bar

Well, there you have it, my daily eating plan. But here's the thing; You do not need to be as focused as me to make substantial losses in bodyfat. All it takes is to reduce your carb consumption to around 100 grams a day (most people are on circa 5 times that!), this doesn't include great fibrous veg like brocolli, kale and spinnach.

Have fun

Howard

Hi All, I hope everything is great for you and that you're pursuing your goals and dreams.

Now, many of you may know this but I do an exercise session every single day, we're talking 365, no excuses.

I'd like to share with you the rep by rep workout I used this morning. You'll notice that I used very low reps in my training, this is based on the Russian principles of not going to maximum reps, instead having 'something left in the tank'. This type of training focuses on building strength and hypertrophy (muscle growth). The Lifting is done with minimal rest, usually 5-10 deep breaths in between sets. The kettlebell is 35lbs, the dumbbells ar 35lb each and the barbell used on the bench press is 160lb, and the barbell used for deadlifts is 180lbs. My workout commences at just after 6am, once I've downed my black coffee mixed with a spoonfull of butter and a spoonful of coconut oil.

Jog for 3 minutes (deep breathing), 5 deadhang pullups, 12 kettlebell swings, 12 swiss ball push ups, 6 dumbbell deadlifts, 7 dumbbell flyes, 5 deadhang chin ups, 14 kettlebell swings, 6 dumbbell deadlifts, 8 dumbell flyes, 5 reps each arm -dumbbell curls, 15 kettlebell swings, 5 chin ups, 7 dumbbell deadlifts, 7 dumbbell flyes, 15 kettlebell swings, 10 swiss ball push ups, 15 kettlebell swings, 5 chin ups, 4 dips, 3 reps - bench press, 5x kettlebell squats, 2 reps of deadlifts, 4 dips, 3 bench press, 2 deadlights, 5 kettlebell squats, 4 dips, 1 deadlift, 3 bench press, 1 deadlift, 4 dips, 1 deadlift, 5 kettlebell squats, 5 dips, 1 deadlift, 3 bench press, 5 kettlebell squats, 4 dips, 1 deadlift, 3 bench press, 4 dips, 10 kettlebell swings, 3 bench press, 1 deadlift, 6 kettlebell tricep extensions, 6 over head kettlebell swings, 10 minute walk/run wearing a 22lb weight vest, 2 chin-ups wearing the weight vest, 5 jump squats holding the kettlebell, jog on spot for 1 minute. JOB DONE!

Delighted to have sponsored the Essex Rockets Basketball teams new away strip.

Being the self promoting type (as you've got to be!), that's me on the far right-back row, standing next to my son Olly.