Hi everyone. We really hope that all of you are having a great start to 2010 and are getting stuck into some healthy lifestyle habits. With that in mind we have a brilliant MOTIVATIONAL story sent to us by Ken, a customer of ours, that shows what is possible for “everyone” with a small bit of hard work and dedication.
Read Kens Story:
“When I came back to Ireland from a summer of partying in Europe, things did not exactly slow down the way I had planned. I had been away for June, July and August. Three words BEER, BEER and BEER. To be honest, I did not come home at the best time, as it was my Birthday and about ten others the month I came back. As this ran into December this meant starting back training was not an option. With Christmas parties and large dinners to eat I realised that my heart would simply not be in my training if I started back in December.
Well to make a long story short. Christmas was lots of fun, yet when I got my brother to take photos of me on January 3rd reality kicked in. If the truth be told I did not sleep that night. All that was going through my head was training session after training session. I was going over ways to get back into shape and the weight I was before I left for Europe.
I was now up to 225lbs, and I had set myself a goal of 190lbs. I started off slow walking on the treadmill and light resistance training. My strength had decreased something fierce, as I was finding it hard to bench a very small 40 kg.
For the first 2 month’s this was my training:
Monday = 20 min run followed by chest and shoulders
Tuesday = 20 min run and 20min cross trainer, train the legs hard for about 15 to 20 min
Wednesday = swim 30 min (15 min walking through water hard and 15 min swim) followed by sauna and a long shower. As I had trained hard on Monday and Tuesday it was important for me to hit the sauna on the Wednesday to relax.
Thursday = rest
Friday = 20 min run followed by arms but not too hard.
Saturday = morning time early. Legs, legs, legs.
Sunday = rest.
This was very hard to get used to as I had not trained since may, as well as my training my diet had to change big time. This was porridge in the morning first thing. For an early morning snack I would have an omelette and brown toast. At 1 o clock or so whole wheat roll with turkey or tuna and salad. If I felt like a snack I would have a banana or some cashew nuts. Dinner was simple generally I would have chicken, beef or oily fish with steamed vegetables , boring I know but believe it or not you get used to it. In the evening I would have some cottage cheese on ryvita. And all through the day I would drink as many cups of green tea as possible .Also beer had to be cut down to a minimum of little or none. Also I had started drinking three to four litres of water a day.
After 14 weeks I had dropped to my goal of 187lbs. I am a lot stronger and benching 90kg, I am still training hard and I will continue to keep my diet in order, I can’t wait see the next set of results.”
Ken - Before and After Pics. What a transformation!!
Congrats to Ken on his fantastic results!! I know that all of our readers will find your story a great motivational tool and will help them to achieve their health and fitness goals.
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All the Best Everyone 
Brian
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**Disclaimer**
The above newsletter consists of recommendations and is not meant to constitute medical fact. The statements made have not been evaluated. Seek the advice of a qualified nutritionist before undertaking any change to your diet. Seek the advice of a doctor before undertaking any training regime.
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