Radiators and drains.

Radiators and drains:

Throughout life you meet all kinds of people who are different in many ways, however they all fall in to two very important catergories........"Radiators and Drains".

Think about it, we surround ourselves with so many different people, some make us feel great and we love being around them, others tend to zap us of all things positive and wish to bang on about how their life is so miserable because they had to stay in the office for an extra 30mins.

What are radiators?

Radiators are people who give off warm and comforting vibes, that are a joy to be around, are genuine and ooooooze positivity (not too much mind, as that's just annoying :-) They make us feel great, inspire us and we look forward to seeing them. Radiators don't bombard us with poor me comments and require constant reassurance. Radiators motivate us to succeed in our goals, provide us with the drive and support us on our chosen journey. Radiators are happy when we are happy, they congratulate us on our success. Radiators are simply AWESOME.

These are the people we should spend as much time with as possible. Surrounding ourselves with radiators will make us happier, healthier and allow us to lead a positive, energetic and successful existence.

What are drains?

Drains are the kind of people that always respond negativly. "hello mate, great to see you, how are you? Bloody awful, I'm working overtime, not getting any sleep and on top of that I had no clean underpants to put on this morning". Drains are never happy for your success, instead respond with something like "oh its alright for you with your cushty job" (cheers mate). Drains need constant reassurance "oh my god i am so effin fat" (yet 3 days later you see a pic on facebook of them off their tits holding a jug of pimms in one hand and a sausage roll in the other) my heart goes out to you. Drains oooze negativity, jump to the down sides and dismiss the up sides. Drains lack self belief therefore lack belief in you. Drains are are, well, draining to be around, they lack enthusiasm and question yours. Drains are needy yet ignore your positive incentives when provided........you get the picture. Drains are those who no matter how much of a radiator you are to them, they are not interested, their life is already over....apparently.

These are the people that quite simply, you do not need in your life. These people will drag you down into their negative pit. Zap you of your confidence, positivity, motivation and warm energy. Dont let this happen.

Now, don't get me wrong. I know we all have our moments and our friends do too. It's these times where we need a radiator to get us out of that rut, not a drain to make us feel even worse and believe there is no way out.

My point is we all need great family and friends. People who love us and want to see us smile and and live a long and happy life, succeeding in what we set out to do and who provide the encouragement we need to take risks and come out better off. Life is not always this straight forward I know, but believe me if their were more radiators in the world it would be a far warmer place to be (see what i did there?)

You know who they are, surround those drains with warmth, love, positivity and motivation. If it they don't want it, move on. Because they will only "drain" you.

Much love, poached eggs and bacon,

Matt

What does BOSH mean and why it's essential for a long, happy and successful life.

As some of you may know I often use the word BOSH in status updates. Many have asked what does this word mean? Do the letters stand for something? Or is it some kind of modern meaning from the same family as lol and lmao? Or dont they make headphones? Well I have written this post to educate you all in the meaning of BOSH and all it's qualities.

I started using the word BOSH way back and it was purely a shortened version of the known phrase "bish bash bosh" which commonly means "job done".

I use the word BOSH to describe many things, here are a few examples:

A client has just PB'd on deadlifts = BOSH
A class have just nailed a killer challenge = BOSH
I just nailed it = BOSH
Client: I don't think I can do this me: yes you can, come on.....BOSH
Today is a good day = BOSH
Just finished my first mouthful of an amazing tasting English breakfast = BOSH
How was your dinner sweetheart? BOSH = it were top dollar.

The list is endless however I am sure you get the picture. The word is 100% positive, it symbolises that the job is done or will be done. It's a sense of achievement be it a PB or simply doing something you dodnt want to do and getting through it.

The best bit is BOSH has the freedom to be used wherever you feel necessary, it has no rules but 1: make sure it is only ever used for the power of good and all things positive.

The truth is, this word can not be used in a negative way. For example:

How was your day? "ah BOSH, pretty shit really".

It just doesn't sound right does it?

So there you have it, the meaning of BOSH and permission to use it in any (positive) way you like.

Yours in Training,

Matt "the fitness pimp" Whitmore

Fitter Food on the Go

As if living in the most toxic city in the UK isn’t bad enough London can seem like one of the hardest places to be healthy. Working hours are long, commutes are stressful and it’s difficult to believe we were ever meant to eat anything other than coffee, croissants and crisps as they are everywhere. Most of us end up eating out or on the go a couple of times a week through sheer convenience and on these occasions you often want to keep things relatively healthy. The food industry are increasingly catching on to the fact that Londoners operate a credit/debit lifestyle. The weekend is about the vino, chunky chips, lattes, cup cakes and the full English. By Monday we’re back on it and looking to eat garden + goji berries to detox the weekend out of our system. As a result there are now much healthier options available, that is if you bypass the well marketed “diet” foods like low calorie, tasteless sandwiches and head toward the more genuine healthy eateries in and around the city.

Lets start with breakfast, personally I prefer a protein based option as it keeps me full until lunchtime. I’m impressed by POD’s breakfast, which include eggs served a number of ways and a superfood breakfast of eggs, spinach, tomato, feta and seeds. I also love their chicken and avocado wrapped in nori seaweed, I even borrowed the idea for my own lunches. Lots of small cafes and sandwich shops also offer take away scrambled eggs and omelettes where you can decide how many whites/yolks you want, top it with chicken, spinach and skip the cheese.

Matt recently discovered free range, organic breakfasts at the National Gallery (he can often be found there having "meetings") which also includes a healthy option of grilled mushrooms, cooked tomatoes and avocado. Patisserie Valerie also offer a range of egg breakfasts served with salmon or ham.

Porridge lovers are spoilt for choice with Leon, Eat, Pret and Le Pain Quotidien offering hot porridge daily, top it with berries, seeds and nuts to add extra protein and anti-oxidants.

In terms of snacking there are fruit stalls a plenty outside every tube station these days, stock up on more alkaline fruits like apples, pears and melon. Always grab some lemons and limes to squeeze into your two litres of filtered water each day. Nuts and seeds are also highly convenient and packed with protein, vitamins and minerals. Aim to have 1-2 handfuls a day. There are Cranberry stalls in most stations now so you can grab a selection on route to work, they even include raw nuts, awesome! If portion control is an issue you can start a Graze subscription and have small boxes delivered to your desk. See how lucky us Londoners are!

As for lunch, if you use big chains like Eat, Pret, Starbucks they now label ingredients in store and their websites contain full nutritional information and ingredients, I support this as it’s always good to understand what you’re putting inside your body (and how much sugar they put in “healthy” granola bars or bran muffins, usually >30grams! ). Gluten free and dairy free meals tend to be good choices as sometimes dressings and soups can be laden with cream and butter. If you see coconut milk listed as an ingredient grab it, this is excellent stuff with numerous health benefits, never avoid it.

Tossed salad bars are popping up everywhere, you can choose a base of salad leaves and toppings. It’s also great way to get ideas for your own salads when you make them at home. They also offer stews served with brown rice and hearty soups. I have always rated Leon for offering a great range of hearty salads topped with protein, dairy free coleslaw and brown rice. In the evenings they serve tapas including garlic & chilli broccoli, sweet potato falafels and you can even take your own bottle of wine to make a night out healthier on the bank balance.

Crussh Juice and Salad Bar are possibly my favourite chain. They have a great range of fresh juices where you can add your own greens and superfoods. If you are ever hungover swap the latte for a Detoxer Super Booster, that'll fix you for the day! Their health pots are fantastic, including watercress & celeriac, black lentil or goats cheese and sweet potato. They also have a host of healthy snacks (nuts, seeds, Bounce bars and my favourite: Green & Blacks 70% dark chocolate).

Admittedly with some of these lunches you pay more than you would for baguettes or wraps but you are getting your money’s worth as your lunch will be packed with protein, good fats, low GI carbs, vitamins and minerals.

If you are looking for a healthy dinner, steak restaurants are a good choice, I like Sophie’s Steakhouse as they have a good range of meat and fish served with ratatouille and hearty salads. Byron Burgers serve skinny burgers (without the bread) great with a butternut squash and avocado salad. If you feel like spoiling yourself go for Gaucho Grill, they serve the best sweet potato chips.

Itsu, Wagamama's and Busaba are popping up everywhere and offer great range including healthy miso soups, sashimi, Thai salads and stir fry’s. Every now and then I opt for vegetarian restaurants to get in a serious dose of all the good stuff; Mildrids, Vita Organic, Vantra and Food For Thought are all great for chunky stews, vegetable curries and delicious salads.

If you do fancy indulging in something sweet mid week head to Vita Organic, Vantra, POD, Planet Organic or Wholefoods for some guilt free treats. They all sell an excellent selection of gluten free, dairy free, naturally sweetened desserts and cakes. Last week I also discovered coconut milk ice cream at inSpiral Lounge in Camden, dairy free ice cream that tasted absolutely amazing, it even got the thumbs up from Matt "ice cream connoisseur" Whitmore. All of the above also stock raw chocolate, the food of the gods! If you are stuck in the office all day you can order desserts from the Raw Fairies instead, now who wouldn’t want a cake delivered by a fairy!

So as you can see keeping healthy across the week isn't so bad after all. All the above (+ Fitter London classes every week of course!) are geared to keeping you energised and ready to tackle anything London throws at you.

My journey from Fast food, vanity and the step machine to free range meats, performance training and kettlebells

PART 2

So the step machine and fried chicken were behind me. Well, the step machine certainly was but I still found a bit of time for a trip to Morleys :-)

Compound lifts such as deadlifts, pull ups, bench press, squats and cleans were the staple of my routine. That mixed in with my rugby training felt like an awesome combination. However, there was something still missing from this combination that was crucial.

You guessed it......it was still my diet.

My diet had become laden again with fast foods, chocolate and fizzy drinks. I was getting results with what I was doing and didn't feel I needed to pay so much attention to my diet.

THEN I MET THE GIRL.

I stuck to my big lifts and rugby (varying things along the way of course) until I was 22. It was here I met my now girlfriend, business partner and homie Keris Marsden.

I had just finished a workout and I was in the sitting area of the gym about to sink my teeth into a cheese laden bowl of chicken and pasta and a can of coke. Keris walked past and was in shock at what i was eating. "That is so unhealthy" she yelled. I was a young naive personal trainer who thought as I didn't need to lose fat i didn't need to pay that much attention what I was eating.

IT'S WHATS ON THE INSIDE THAT COUNTS.

Keris highlighted to me that this was no way to go and she was right. When I thought about it, my energy levels were all over the place, I felt tired a lot. I just figured it was because I trained so hard.

I didn't really pay any attention to her at this point and carried on as I saw best. As I got more clients, started work earlier and finished later I found that not only was I struggling to fit my training in but I had no energy to train when I had the opportunity.

I HATED IT.

I realised Keris was right, my diet was the glitch in my plan. I needed to make a change. This is where Keris introduced us to the paleo diet (eating like a caveman). We cut out all the processed foods, no more pasta, bread, sweets and chocolate. For the first 5days I felt like absolute shit, no energy, headaches, dehydrated, but I read up on it (yes i can read, which im sure will surprise a few) and this was expected. On the 6th day I was a new person, I had energy from the moment I woke up until the very end of the day. My training went through the roof and the results were coming thick and fast.

As the results came I wanted to be even better with my diet, and the better I was the better results I got. It was a great cycle to be in and I felt amazing.

It took me a while but I now eat a very natural diet (most of the time). I eat organic free range meats and poultry, organic veg, fruit, nuts and seeds. I cook more than ever before and am always experimenting with new recipes. I have cheat meals once or twice a week and fully appreciate and enjoy them when I do.

It's easy to take tasty and convenient food for granted when you are eating it everyday. Chocolate and ice cream now tastes even better when I have gone 2 weeks without it.

IN A NUTSHELL:

Over training + junk food = poor results and lack of energy.

Smarter training + natural eating = great results and a ton of energy.

As much of a no brainer as it is, it took me years to come round to it.

My advice to you is if you lack in energy and your results have come to a halt, assess your diet and go natural where possible. It has worked for me and my clients so give it a try, it may just change your life the way it changed mine.

Yours,

Matt Whitmore

My journey from Fast food, vanity and the step machine to free range meats, performance training and kettlebells

PART 1

I would like to share with you how I have evolved from burning a 1000 calories on the step machine, vanity and a hot wings and chips post workout meal to free range and organic eating, getting faster and kettlebell training.

I have been training for a long time now, I started taking my training very seriously from the age of 13 in fact. However, I didn't have the same approach to my diet. AT ALL!

I was a typical kid, fast food, fizzy drinks, chocolate and ice cream were all part of my daily menu but I guess as a teenager you don't know any better.

I was like clock work with my routine (slightly OCD actually), I had a structured split body weight training program which i done after school 4 days a week. I would also follow every workout with 10 hot wings, chips and a can of coke from the chicken shop opposite the gym for my bus journey home.

CAN YOU BELIEVE I USED THE STEP MACHINE?!

I then decided I wanted to be ripped and thought it would be an amazing idea to burn 1000 calories on the step machine after every weights session. Yep, I know what your thinking, I must have been in the gym for ages. You would be right, 2.5hrs to be precise. But it was my routine and no one was gonna make me do any different. Coz I knew best right!

I kept this going somehow until I was 16 but I was now at a stage where I wanted something completely different and knew my current routine just wouldn't cut it. I wanted to get big, really big.

I have never been someone who has to watch what they eat, I have always been naturally lean and never had a problem when it came to training and playing rugby etc, but I did my research and knew that my training was never going to build me up and my diet was more likely to send me to an early grave than make me look like Arnold.

It was time to cut out the crap and get a new training regime. Yes I may have only been 16 but I took my training very seriously, you could say I had built a reputation at college as being "hench" and I can't lie, I liked it :-) and it was a reputation wanted to keep.

NOW I WAS OUT OF CONTROL.

I took things to the extreme. Over night I cut out all junk food, 6 days a week. Every Friday was my cheat day to eat whatever I wanted. As you can imagine, I went to town. My post workout meal on a Friday was 4 piece of chicken, chips, battered sausage and a can of coke......amazing. I was happy with my results but I wanted more, soon I told myself "surely if I cut out my cheat day I will get even better results".

This was when I developed an unhealthy relationship with the gym and my diet. Looking good, training hard and feeling good had taken over my life. I could not skip a workout for anything or anyone and I literally cut out all the s**t from my diet. Between rugby and the gym I was now training everyday, hard out too.

HOW DID I KEEP IT UP?

I didnt.

I managed to mantain this for under a year. My body simply said no. I had no energy, my training was going downhill. I was training too hard, eating too little and not recovering at all.

THIS IS WHERE THE MAGIC HAPPENED.

I was 18, full of testosterone and I wanted something different. Not a bigger chest, not bulging arms nor did I crave an 8 pack. I wanted to be.........BETTER.

Gone were the vanity workouts, I wanted to be stronger, quicker and run rings around my opponents on the rugby pitch.

In came TRAINING FOR PERFORMANCE. No longer was I looking to get a pumped chest, I wanted to lift heavy weights, I wanted to knock seconds off my 100m sprint time and I loved it. I had a focus I never had before. It felt amazing. I reduced my training to 3 times a week and would be done and dusted in under an hour. I was loving my training and it started to show on the pitch, and the best bit - I gained a massive amount of muscle in essence without even trying.

Bosh

Home-made Sugar Face Scrub

**To all the men who are about to ignore this post, you have to know Keris made this scrub for Matt last weekend and he couldn't stop raving about how nice his skin felt. There's nothing wrong with a man who takes care of his skin so... read it** :)

One of the advantages of using simple home-made products is I know exactly what it's in it, no weird ingredients that I can't pronounce or would have to Google.

I've slowly become more conscious of what I put into and onto my body, especially in the last year.

Last year, Keris attended an eye opening course, made some changes to her diet (more organic food less processed rubbish), hair/skin products (funny thing is I knew a lot about this already but had so much more to learn) and just generally more aware of everything she ate, used, etc. Lucky for me, I'd already adopted some of the new habits she formed a while back so I was happy to acquire even more knowledge <-- Thanks Keris!

Late last year, I went to the States to spend Christmas with my Sister and the first thing I noticed when she picked me up from the airport was how much her skin was GLOWING! My Sister has had on and off skin problems for years and she has tried so many skin products and treatments, not have been successful long term. Last year she started doing some research and followed some blogs of ladies who took care of their skin with natural, homemade products. Her skin has totally transformed, it's amazing!

Funny thing was I'd heard of these methods and had actually tried one of them but didn't keep it up for reasons I can't recall now. Some of them are:

• Using oil to clean the face - yes, oil! This is another blog post in itself
• Oil as a moisturiser... yep, you read right OIL.
• Using a homemade scrub to exfoliate <--- Reason for this post.
• Fuller's Earth Powder mask (this is an Indian earth powder) to deeply cleanse the skin

Once I got back from my Xmas break, I went out and bought grapeseed oil to use as my face moisturiser and some fuller's earth powder from an indian store and decided to try it out and I haven't looked back :)

I'm loving the results! I know I didn't start out with spots but I have always had dry skin so no matter what soap/wash I use for my face, it always feels super dry after washing. Now sometimes I forget to moisturise until a couple of hours after! For me, that's HUGE!

• My face cleansing oil is a mix of Castor Oil and Sweet Almond Oil (I'll blog about this next week)
• Moisturiser - Grapeseed Oil

The first time I used this scrub, I couldn't stop stroking my cheeks, lol! My skin was baby soft... seriously!

I aim to use this once a week.

5 tablespoons of Brown sugar with 7-8 tablespoons of EVOO Oil and store in a glass jar.

• I apply to my dry face and *gently* massage in circular motions... I do this for a few minutes and rinse with lukewarm water.
• Then I soak a face towel in hot water and place it on my face for about a minute - during this time, the excess oils are being removed.
• I rinse the face towel and repeat a couple more times.
• Then I do a quick *cold rinse* to close my pores.
• Dry my face and apply my moisturiser (grapeseed oil).

There'll be more posts on natural and/or home-made skin and hair care from me :)

My Trial with Systemic Enzymes

What are they and why will they help me?

Check out this link for all you need to know about systemic enzymes, Dr Wong is awesome

After listening to Mike Mahler's lecture on hormone optimisation, where he spent a fair bit of time on the anti inflammatory benefits of systemic enzymes, I decided to give them a try. I started taking them on Saturday. In the morning and post workout. Both of which were on an empty stomach (believe it or not).

If you took the time to read the above link, you will know that our bodies have high levels of inflammation post workout. This is an optimal time to pop some systemic enzymes, ideally without food as you want to reap the anti inflammatory benefits to their fullest rather than them dealing with digestion.

So how do I feel? Well it is early days yet however I feel confident in the results to come going by the research I have done so far.

I will keep you all posted with my progress.

MAKE SURE YOU READ THE LINK.