January 2015

Get In The Kitchen And Maintain A Diet Easier, Isn’t That An Oxymoron?


As I currently write this I am working under some poor conditions, due to my laptop screen being cracked leaving only half of it readable.


This is just one of the pitfalls of having a dog. Since my adorable French bulldog Arnie, took it upon himself to jump on my laptop.


If you are ever thinking about getting a dog I urge you to take incidents like this into consideration.


Now down to some serious business.


Today we are going to talk about cooking!


Due to the outbreak on social media of everyone and there dog posting pictures of what they are eating for meals, it has become abundantly clear to me why many people are failing to sustain a healthy diet.


I like a food picture as much as the next person but if you indulge in this make sure it is a bitching and inventive dish. Which you will definitely get more credit for and it will interest people.


Who wants to see a bland plastic container with tuna and some white rice?


To the same point, do we really need to see some plain chicken with broccoli and Nando’s sauce all over it?


Speaking for myself I don’t want to eat such “vanilla” meals never mind see pictures of them.


This is where the cooking bit rears its head.


How can you maintain any diet if you are not looking forward to the food?


How is it possible to remain motivated if your food doesn’t taste good?


How are you going to sustain having pretty much the same meals for breakfast, lunch and dinner for months on end?


You can’t plain and simple.


Fortunately if you feel this refers to you I have an easy situation to rectify this.


Get in the kitchen and learn some culinary skills.


You don’t need to be Gordon Ramsey or Michelle Roux to put together a nice plate of food.


I can hear the cries already as people are reading this of, “I can’t cook”


That is absolute BS! The only skill required to cook at a basic level is being able to read. If you can read cook books and recipes online you are sorted and on your journey to becoming the next masterchef.


For example, I am currently in the last 4 weeks of my fight camp which means my diet needs to be squeaky clean. My meals need to be perfect or I could be in for a horrible weight cut.




This does not mean it has to be hard and a struggle. Or that my food has to be plain and rubbish looking.


Last Friday I had a Cauliflower pizza. What is this you ask? Simply using cauliflower as a base instead of bread, layering on top of that a healthy homemade sauce and ending with some Parma ham and a little mozzarella sprinkled on top. Delightful!


Now does that not sound a healthy and appetising dish?


Take last night for instance, where I had one of my favourites and a staple dish in the Malone household. Sweet potato cottage pie, made using lean turkey mince.


Would you not rather be eating these types of things?


My cooking skills are good compared to the standard male but it does help that my girlfriend is a genius in the kitchen and keeps me right.


That isn’t me being sexist by the way. Don’t think I am implying that all females should be in the kitchen.


I am actually imploring the males to get their oven gloves and sexy aprons on.




This could be the difference in you sustaining a healthy nutrition plan. So get in the kitchen and get learning.

“Too Skinny”, “Too Muscly”, “Train Too Much”, Dealing With These Losers!‏

LondonBridge at8.45in the morning.The key peak timeof the rush hour.Manyof these people workat the banksand finance institutions

Many of you may be able to relate to the headline of today’s e-mail.


It is a topic that pisses me off in such a large way.


The fact somebody would say “You’re too skinny”, “You’ve lost too much weight” and “He/she is too muscly” is plain ridiculous to me.


I will add a slight caveat to this. Obviously it is possible for people with eating disorders or celebrities/models trying to look better for their careers to take dieting and training too far and become so lean it is unhealthy.




On a large scale the persons these comments are aimed towards are not being unhealthy.


Do you want to know why these people say these things?


They are lazy and unwilling to make any changes to their life.


Jealousy, plain and simple they are envious of your results.


They could not even comprehend having the work ethic to achieve such great results.


They are too busy sniping at others and concentrating on other people’s lives rather than making the best of their own.


Not nice traits to have.


Alas, this is a large majority of the British public these days. As I have stated before if anybody attempts to stick there ahead above the parapet and achieve success there is always a need by people to shoot them down.




Listen to the voice of experience on this subject. For many years my friends have given me abuse for being a “fitness freak” and missing events and parties due to my training.


Don’t bow to the peer pressure and ignore any labels put on you.


When you hear comments like we spoke of earlier in the e-mail, see this as a sign of progress and that you’re heading in the right direction.


The jealousy displayed is merely a sign of your progress.


So next time some decides to tell you “You’re too skinny” and “You train too much you’re not fun anymore” I want you to reply by saying this;




A brief aside on this matter.


The media help to perpetuate some of these feelings by calling a very healthy human “too thin” just because they are in the public eye and need something to write about.


I don’t read newspapers because they are full of lies and avoid real world issues but when it comes to their reporting on fitness, health and nutrition I would take anything they say with ten trucks worth of salt.


You are much better paying attention to eminent bloggers in the fitness industry who will talk a lot more sense.


Well that was a bit of a ramble. I hope it all made sense in your head.

The Grand Finale: Mesomorphs‏


It has been an emotional couple of e-mails but we have reached the grand finale of our body type series.

I am just happy I don’t need to constantly be wary of making an endo/ecto typo. That shit gets confusing.

Today it is the turn of the mesomorphs.


A mesomorph is pretty much in the middle of an ectomorph and an endomorph. It is pretty neutral; I liken it to Switzerland of the body types.

Meso’s are a mix of attributes derived from both other body types.

A more symmetrical build can be found in this type, with broad shoulders and a smaller waist.

They tend to carry lower body fat but also are able to build lean muscle mass easier than the other body types.  This can also be attributed in part to their fast metabolism.

There are worse problems to have eh?

The mesomorph figure is pretty much what everyone is aspiring to look like!

Despite being less prone to dietary lapses it is still key to identify how to eat as a meso.

I would advise to sticking to my normal recommendations for nutrition with not a lot of drastic upheaval. Eating 30-40% protein 30-40% good fats and 20-30% carbohydrates.

Maintain the protocol of having 5-6 smaller meals evenly spread throughout the day.  No changes necessary to this.

You will be carrying more muscle mass in your body so ensure your calorific intake is enough to saturate and maintain muscle mass.

Training wise you mesomorphs have it a tad easier as again you don’t need to switch your training up by much.

You can lift heavier in the weights room, I would advise 6-8 repetitions but you do have room for manoeuvre to change this.

Due to mesomorphs ability to burn fat at a quick rate, cardiovascular training isn’t as essential. Still aims to fit it into your training schedule but you only need a limited amount of it.

So that’s a wrap!

If you fit the mesomorph bill consider yourself lucky but still make sure you work to maintain the gifts you have been given.

On a quick note before I finish.

In some cases you can be a combination of body types. Try to identify what traits you have out of the 3 and use the advice provided in all parts to best formulate a plan to suit your body.

Tomorrow we will move onto greener pastures, and yes the grass is always greener when it comes to my e-mails!

The Dreaded Endomorph And How To Deal With It‏


I hope you all had a refreshing weekend and are ready to smash this week in all aspects of life!


Today we move forward to the second part of the body type series.


It is the turn of the endomorphs.


Don’t let confusion set in here as it was ectomorphs we spoke of in the last e-mail but now it is ENDOmorphs.


It sometimes catches me out as well.




This is pretty much the exact opposite of an ecto, as they tend to be squatter in appearance usually carrying more body fat on their smaller frames.


Sounds a bit rubbish eh?


Doesn’t get much easier reading for you endomorphs, you might want to stop browsing now.


Tune back in near the end though where I share some words of wisdom on how to deal with it.


I am joking by the way, read the whole damm thing.


A lack of muscle definition can also be seen in endomorphs due to their body’s ability to store fat. This fat tends to build up around the stomach area especially.


They can also find more difficulty in losing weight and have tried and failed using various different weight loss programmes.


Being prone to having an insatiable appetite as well does not help any of the above.


Commonly endo’s eat fewer times during the day but using much more substantial portions. This is even more detrimental given there already slower metabolism.


Despite some of these damming traits it is possible to spite them using good nutrition and training methods to suit your body type.


Your carbohydrate intake should be restricted to about 30% and keep the focus on having sensible portion sizes.


Space out more meals through the day. Instead of 2-3 big meals, incorporate 5-6 smaller meals. This will help to speed up your metabolism.


Cut out the processed food!


If you are feeling you can’t kick that hunger pang fill yourself with lots of vegetables, especially dark leafy ones. Drink plenty of water, not only will it keep you hydrated it will also leave you feeling full.


The style of your training can also help fight some of the disadvantages of the endomorph body type.


Increase your cardiovascular training time as this is a big burner of calories.


When lifting weights aim to hit over the ten repetitions range.


Use plenty of full body movements as again this will aid you to burn more calories during your workout.


So the initial facts may have seemed a bit daunting and not good for you.




We have identified some areas of concentration for you to work on which can help to provide you with the body you want.


If you are looking for further advice, contact me and I will try my best to point you in the right direction.


The 3rrd and final part hits your inboxes tomorrow.




Different Body Types…..Part 1…….Ectomorphs‏


Although it may seem hard to believe but you can group a large percentage of the population into 3 different body types.


Crazy eh?


Depending on your body type this can lead to your body being prone to certain outcomes.


Taking that important piece of information into account means it is vital to recognise your body type and treat it in accordance.


In a general sense anyway. As again it is possible to go a lot more in depth with added specifics to suit the individual.




For the next 3 e-mails we are going to examine 3 groupings.


These 3 different types are called;








Today we are going to solely deal with you ectomorphs.




This is the easiest body type to identify.  Generally ectomorphs will be tall and skinny or below the average weight for their height.


They have a problem we would all love to have. That is, a fast metabolism meaning they can eat relentlessly and never seem to put on any weight.


Shite problem to have eh?


Due to their lean frame with low body fat  it is very difficult for ectos to put on any weight or increase muscle mass.


Although they can eat what they want there is tendency for them to get fuller more easily.


Most Ectomorphs I know tend to have the worst diets by a long way. This is in part due to their proclivity of eating snacks constantly rather than meals.


One ecto I know whose identity I will keep hidden is constantly entering the gym eating doughnuts, crunchies and full packets of borders biscuits. Yet he never puts on anyway weight.


If this sounds like your figure a diet should be tailored around these facts.


Make your meals smaller but have more of them and try and spread them throughout the day.


When you eat, ensure your intake is very nutrient dense. This helps to get as many GOOD calories in as possible.


Ectomorphs can also get away with eating more carbohydrates than the other body types.


You can also suit your training to go with your grouping as well.


Due to an ectomorphs inability to maintain weight try and limit cardio training were possible and if you like to train it stick to more interval based training.


In regards to weight training I would advise targeting big lifts which work the major and large muscle groups. Working in sets of between 6-8 reps with the aim of lifting as heavy as you can.


So that is your lot as far as ectomorphs go!


Part 2 which will be out on Monday will be looking at endomorphs.




I Am Going To Let You In On A Little Secret‏


I am going to let you in on a little secret today!

This is one often overlooked and forgotten about.

Drum roll please…….


ACCOUNTABILITY is one of the major factors in the success of you achieving your fitness goals!

Hardly ground breaking I know, but I cannot emphasise how important accountability really is.


Simply put, this is the process of relaying your responsibilities onto something or someone else to ensure you do it.


This can really vary from person to person but here are some staple methods of attaining some accountability.

Hiring a personal trainer is one method of doing so. Having an independent source to measure your stats and check your weight WILL DEFINTELY give you that extra incentive to follow the plan the trainer has laid out.

Having a big event on the horizon can force people to stay on point. Whether it is a job interview, family party or wedding.  Everybody wants to squeeze into that appropriate sized dress or look the way they want in the photographs.

Bold proclamations to your family and friends or even to the social media world will for sure give you an extra push. Nobody wants to be that mouthpiece that talked a good game about achieving a goal but then crashed and burned by publically failing.

These are to name but a few.

It is all about giving yourself the best chance of achieving your goals and staying accountable is crucial to this.

Whatever thing that may be in your life which can foster this feeling in you has to be used.  This can be totally unique depending on the individual but it is vital you figure it out.

Working with a personal trainer actually gives you a double dose of accountability as you are accountable to them but they are also accountable to you.

If you are not hitting the targets laid out it is their job to figure out what’s going on and fix it so you are staying on track. Otherwise it reflects badly on them.

Accountability on both sides is a strong duo!

So I hope this little secret has resonated with you and can have a positive impact on your journey!

Yes, I know I spoke of hiring a personal trainer a couple of times in this e-mail but you are 100% more likely to achieve any of your fitness goals by working with me.

That is not big talk it is a fact! Due to my experience and results I can happily make these claims.

If you have any topics you would like me to discuss the rest of the week get them to me and I will endeavour to cover them.


I Need A Detox From Hearing About Detoxes‏


A special time is signalled every January in the fitness industry.


Businesses and fitness professional alike will glamourize going on a detox.

They will tell you tales of how it will kick start your metabolism and help you lose 100lbs in a day!

Okay, I may have exaggerated the weight loss statement.

Let us delve deeper into the murky world of detoxing.


In its most common form a detox will involve a 2-3 day period were you will take on foods only in a liquid form.

Using a blender or juicer you can combine certain foods such as; spinach, kale, celery, Apple, banana, pineapple, oats, flax seeds and many more. Blend that bitch together and drink it.

This is actually a pretty solid method to get lots of good nutrient dense calories in your body.

It can be especially beneficial as you may find it hard to consume these products in solid form due to appetite or even your taste buds but juicing it makes it easier for you to ingest.

Where I become a sceptical of this practise is promoting it as a whole diet or lifestyle.

It all circles back to my favourite topic…


Any nutrition program which contains full days of eating no solids is going to be very hard for you to maintain over a long period of time.

C’mon let’s be real, who is going to enjoy consuming food in only liquid form?

We all enjoy a big meal!

If it is not viable to sustain over time you are better exploring other options.

Many people I hear who support a detox love to discuss how it cleanses the body.

Which is true to a certain degree but you can get the same effect of cleaning your system by drinking litres upon litres of water while still consuming real food.


The proven results on this are negligible.


What is proven is the fact that eating 5 meals, with a high protein and good fats base at 2-4 hour intervals during the day gets your metabolism firing in the correct manner.

That way you also get to enjoy your food.

Sometimes you need to be aware of the glitzy marketing and advertising that is behind some of these fads.

Just for reference as well I own a Nutri Bullet, and love to make some form of smoothies but I won’t base a whole diet around it.

I am not a big eater in the morning but having a smoothie full of good healthy ingredients is a great way to get quick nutritious calories in my body.









Misconceptions Of What You Need To Train


One of the things I have come to learn is that people have a distorted view of what they need to exercise and how much time they need available.


I don’t know if it’s due to watching too many cut scenes from Rocky 4 of Ivan Drago training or footage of Premier League football clubs gyms which are at the cutting edge of sport science.


It is not necessary to have such luxury at your disposal to train.


Realistically all you need is YOU!


Similarly it is not a necessity to have 2-3 hours clear in your schedule to fit in a training session.


If you have severe time constraints a 10-15 minute session could prove to be just as worthwhile as a much longer one.


I hate to quote Tesco but every little really does help in regards to exercise.


Let’s investigate the gym situation first.


Through my online coaching program I have written training schedules for clients who have access to a gym, some who only have limited equipment at a home gym and even those who have no equipment at their disposal.


Do you know what this proved to me?


You can get a great workout regardless of the equipment you have.


Obviously it is easier for people like me to write a more diverse program and give you more variety if you have a gym membership…




There is such a large number of bodyweight and other exercises which require nothing but you out there.


So if you think having no gym membership or equipment at home renders you exempt from training, YOU ARE VERY WRONG CHICO!


As long as you are able bodied, there will always be some routine you can undertake but again it all comes down to if you want it bad enough. If so, there is always a way!




Again, my online coaching has given me a lot of experience and thoughts on this subject.


Having designed programs to suit someone who isn’t currently working and has all the time in the day to fit in 2 training sessions a day from programming for someone who is very senior in the banking industry and on some days only has 15 minutes to get a workout in.


I feel this qualifies me to comment on this matter.


Again don’t get me wrong, the longer you have to train makes it easier to fit more into a workout and make it more progressive




This doesn’t mean you can’t train.


I could design a circuit or set of exercises that could get you tired in 2 minutes that would benefit you.


So even if you only have 15 minutes or so to exercise you can still train in an appropriate fashion.


Time is used merely as an excuse!


We do not do excuses!


No matter how long you have, that is long enough to exercise and do something that is to the betterment of your wellbeing.


As I stated earlier these arguments for your lack of activity are only excuses and excuses are for losers.


We don’t do losing!


No matter what your circumstances are there is always something that can be done.


If you do not have the experience to come up with an exercise regime to counter a lack of equipment or time, then it is appropriate to hire the likes of me to sort you out.


If you have a lack of money as well I am sure you could trawl the internet and use that as a tool to come up with something.


Until tomorrow…

A Free Program And How A Family Member Disappointed Me!‏


So I am a man of my word and as the Americans say I give the public bang for their buck!


Before I give you a 2 day introduction to resistance training program, I have a brief aside to discuss first.


So last night a family member who shall remain nameless was supposed to begin training with me.


I should really name and shame.


I was very excited to begin training them and kick start their fitness journey.




Citing some poor weather conditions they missed the training session and will catch me on a later day.


I was not a happy coach!


Why am I telling you this?




I can’t force you to, your friends and family can’t make you. It has to come from you. Deep inside you need to fully want to improve yourself.


As the old saying goes, “You can take Mohammed to the mountain but you can’t take the mountain to Mohammed.”




I will preface this by saying I am not the biggest fan of one size fits all programming. In my opinion it is lazy and lacks specificity.




I feel this is a very appropriate program aimed as an introduction to weight training. If you have any questions regarding it do not hesitate to get in touch with me.




Day 1

Back Squat – 3 sets of 5-8 reps with 1-2 mins rest between sets.

Single arm dumbbell rows – 3 sets of 8 reps each arm. 1-2 mins rest between sets.

Kettlebell or dumbbell goblet squat – 2 x 12 reps 1-2 mins rest between sets.

Dumbbell shoulder press – 3 x 10 reps with 1-2 mins rest between sets.

Medicine ball slams – 3 x 30 seconds with 1-2 mins rest between sets.


Day 2

Bench Press – 3 x 5-8 reps with 1-2 min rest between sets.

Dumbbell lunges – 3 x 8 reps each leg with 1-2 mins rest between sets

Press ups – 3 x 20 seconds with 1-2 mins rest between sets.

Straight leg kettlebell deadlift – 3 x 8 each side with 1-2 mins rest between sets.

Kettlebell swing – 2 x 12 reps with 1-2 mins rest between sets.


More People Than Ever Dying From…‏

health 1


Due to the feedback and interactions I have been having with numerous people lately, it is clear to me that motivation levels are through the roof at the minute.




Well it is January and is to be expected.




Here is some added incentive to live in a healthier fashion and generally just something to ponder.




We are in an age where more people are dying of lifestyle related illnesses than ever.




That number is growing every year!




This is not just a problem in the United Kingdom but lifestyle related diseases are one of the biggest killers worldwide, if not the biggest.




Obesity (yes that is an official illness.)


Type 2 diabetes


Heart disease




Forms of cancer


High blood pressure




Some nasty shit right there in that list.




Crazy to think that the way in which you are living can lead to such horrendous and crippling illnesses.




In life illness can strike without any reason or warning but the above can be prevented. Give yourself the best possible chance of avoiding these problems.




There are some medical issues you have absolute no control over but lifestyle related illness you can take ownership of.




It is your life and your body after all!




British and Scottish culture in particular is not conducive to living in the healthiest of ways.




As a country the promotion of exercise and good nutrition is severely lacking. Instead choosing to televise Geordies going out drinking all the time.




You my friends are not followers, we are going to blaze our own trail and live in the healthiest fashion we can.




What are some of the things to avoid?




Drinking to excess, especially binge drinking




Drug use


Processed foods


High saturated fat intake




Sedentary lifestyle (lack of exercise)




Specifically targeting these areas can make huge inroads in the prevention of this problem.




If you think about it, it’s not that difficult really?




For the most part try and consume produce and foods that are earth grown with no added preservatives or chemicals.




Make the effort to exercise or stay active a minimum of 3 times per week.




If you like alcoholic beverages limit how much you consume. The odd glass of red wine or pint of lager won’t kill you but sinking 6-10 glasses 3 times a week is going to do some serious harm.




Don’t smoke, that shit is nasty. If a product states it can kill on the label why do it?




An often forgotten aspect is to take time to look after you. I know that sounds very psychologist sitting you down on the couch esque. However, it is huge for your wellbeing. Make time to do things you enjoy that make you feel good.




Felt I had to get that off my chest due to the mainstream media’s lack of attention and coverage of this worrying trend.




I can be quite the political activist when I want to be. Potentially I could end up going full on Russell Brand.




If there is one takeaway to be garnered from this, your lifestyle can have direct consequences on your health.




You only get once chance with your health so be sure to treat your body with the respect it deserves.




In other news, I am also open to suggestions on topics people would like to hear me discuss. You can get your ideas to me by replying to this e-mail or hitting me up on some form of social media.




Also, I have some new vacancies for potential clients for the first time in a while. So if you like my ideas on health and fitness and need a charismatic personal trainer contact me to arrange a free consultation.




Peace out.





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