Hard Work, Works

YES I AM BJJ EUROPEAN CHAMPION AGAIN.  For the 3rd time I won the BJJ European Championship, first time as a white belt, then blue, then bronze as a brown and NOW GOLD as a BROWN BELT.

IT WAS MY HARDEST COMPETITION BY FAR! 

It has been a hard, tensed and painful journey to make it to the top of Europe. This journey started in November 2015 when I received my brown belt. It was an honor to become brown belt after only 5 years of BJJ practice. 

Nevertheless precocity comes with a price, lack of knowledge and experience.  

As a newly become brown belt I wanted and needed to work the extra hours to make up for my lack of knowledge and experience. 

THIS IS NOT THE WORST, the worst for me was that I had to LOSE IN ORDER TO GROW, TO LEARN. 

Why to LOSE? Very simple, if I kept doing BJJ the way I did till now my evolution would eventually have stopped. I needed to get out of my comfort zone and learn the basics, the fundamentals and add new skills.

WHEN YOU GET OUT OF YOUR COMFORT ZONE, YOU FAIL AND A LOT. 

I HAVE LOST MORE FIGHTS IN 2 years as a brown belt than I did in my 5 previous years.

I CAME THIS YEAR TO THE BJJ EUROPEAN CHAMPIONSHIP UNDER PRESSURE! 

My record previous to the competition was 5 losses as a brown belt for 2 victories and now I can SAY IT, only one guy was BETTER THAN ME. SO I WAS FRUSTRATED, REALLY FRUSTRATED! 

Today before the Competition I COULDNT SEE MYSELF LOOSING...IT WOULD HAVE SHATTERED MY SELF CONFIDENCE. I WORK HARD, I HAVE FAITH (I am Muslim) BUT I WORK HARD. I AM UP AT 4am MONDAY TO FRIDAY TO PRACTICE ON MY CRAFT.

My BJJ is getting better and I still have a lot to work on, BUT MY CONDITIONING IS TOP. As a matter of fact I won the Championship because I was the FITTEST GUY OUT THERE. 

Apart from my first fight that I could have lost, as it was draw and a referee decision in my favor that sent me through the following round.  

The next 3 fights followed the same scenario, hard fights till we reached the 3 minutes cap, beyond the 3 minutes, I smashed all my opponents. 

I won the 1/4 final 7-0, the semi final 18-2 and the final 9-0, and to my delight I had to FIGHT REALLY HARD AS IN THESE THREE FIGHTS I escaped various submission attempts from my opponents.

After winning the gold medal in my weight category (under 88.3kg) I decided to fight in Absolute. Absolute means all the athletes who made the podium in my age group category from 60kg to hundred plus kilos.

My opponent weighed 121kg...36kg more than me... I lost that one lol... 

GUYS MY MESSAGE TO YOU IS DREAM BIG, NEVER GIVE UP, NEVER GIVE IN. TO BE SUCCESFUL IS HARD, IT IS NOT A STRAIGHT PATH, THERE ARE FEW UPS AND MANY, MANY DOWNS. 

BELIEVE IN YOURSELF, SURROUND YOURSELF WITH THE RIGHT POSITIVE PEOPLE AND ABOVE ALL WORK HARD!

HARD WORK, WORKS! 

Me  with a gold Medal, courtesy of my son Milo. He drew this before the tournament I kept the drawing as my iPad wallpaper and could see it everyday and make sure I keep my promise if bringing the gold home. 

2018 here We Come.

Definition of Success:

What is success?

Guys, success is something totally personal, You are successful when you reach a goal you set.

how do people succeed?

By setting a goal and achieving it.

IN THE END THE MOST IMPORTANT THING ABOUT SUCCESS IS TO KNOW THAT IT IS SELF ORIENTED.

People can feel or see that you are successful by the way you walk, talk, carry yourself or because you have a big if it is what you are after.

For some to be successful is to have money for some others is to look good or just feel blessed to do what you like.

In my case success is to be able to do whatever I like and be surrounded by the people I like.

The society sells a fake idea of success or being happy. Check the news the so called successful people always have drug problems, love issues and so on...

Look around you, you are surrounded by happy, inspiring SUCCESSFUL PEOPLE, I will go further and name a few of them.

All of them are inspiring, happy and successful for different reasons. Nevertheless they have something in common, they are passionate and KNOW WHAT THEY WANT!

Paul D, Rachel G, Car R, James L, Igor F are SUCCESSFUL PEOPLE IN THEIR OWN TERMS. I look at these guys and they radiate positivity, I love the way they live what they do. They are Real!

GUYS THINK ABOUT WHAT YOU LOVE, PLAN AND ACT UPON IT!

Quote Of The Week

 "Don't downgrade your Dreams Just to fit your Reality. Upgrade Your Conviction To Match Your Destiny!"

2017 is reaching its end and I look back, to be honest I look back at my whole life and try to see to which extent I have applied or am I applying the quote above. 

I do believe that very few of us have a clear vision, a dream to start with or can actually realize that everything they have done in their lives lead towards the dream that they always had.

As Steve Jobs said in a famous speech he gave during a graduation: " you can only connect the dots going backwards". Meaning actions you have done in the past only make sense later in life! 

Till my late twenties I have been searching for myself and what or who I wanted to be! After few years in Spain I definitely decided that I will be as I used to proclaim back in the day: " HAPPY BECAUSE I WAS BORN TO BE HAPPY".

It was a bold statement at the time but it is one of my MOJO! I have always been outspoken, stubborn and with a strong will, the right combo to get what you want.

The good thing about life, is that life is a wonderfully TOUGH TEACHER, but if you hang in there YOU GROW, YOU FLOURISH! 

I am happy looking back, "joining the dots" to realize that everything, any achievements that I can be proud of came through pain and MANY FAILURES. 

I failed in everything, studies, sports, personal life, work BUT I have NEVER GIVEN UP and eventually I got the reward.

I failed in my university years in France (18-21yo) but aged 32yo I turned the table and got an English degree (BA Hons in Business Management) in Spain having to learn Spanish in the process.

I stopped football aged 24yo as I was going nowhere and became in 7 months of INTENSE practice Spanish semi professional Thai-Boxing Champion.

I met in my life as entertainer many female partners but could never settle. When I expected the least, I met my wife and after 7 years together, 5 married, I am a father of two boys.  

After years working in the hotel industry during a promotion interview that went the wrong way, my career took a U-turn and I became a fitness professional. I AM LIVING THE DREAM!

As I said previously, I WAS BORN TO BE HAPPY JUST BECAUSE I SAID SO AND I BELIEVE IT! 

2017 has been a good year, because I am healthy, my family and friends are good. I have few dreams and goals that I am chasing after and right now it is TOUGH as things are not going my way.

I am pretty sure that I have FAILED MORE THAN THE MAJORITY OF YOU! The point is that YOU ONLY FAIL BECAUSE YOU TRY. BECAUSE YOU DREAM AND IF I DREAM I NEED TO DREAM BIG!

Set big dreams and work your hardest to make things happen, it will surely be tough the bigger the dream the more you suffer, but to MAKE IT HAPPEN IS YOUR DESTINY! 

Quote Of The Week

"We don't Plan to Fail, We fail to Plan!" 

This apply to many of us, the vast majority including me. In any aspects of our lives success, achievements is linked to the simple formula: plan, apply, assess and address issues if needs be! 

We plan our holiday, we plan our company next move, we plan our competition calendar...

Generally, people who plan achieve a lot and on the contrary the people who don't plan achieve way less.

GUYS, OUR LACK OF PLANNING, VISION MAKE US FAIL!! 

I don't mention effort, as from a fitness perspective most of you are working REALLY HARD, but THEY ONLY PUT THE WORK IN HERE ( in the gym not with the nutrition) AND MOST OF THE TIME THEY PUT THE WRONG WORK! 

In order to make myself understand I will take few real life examples, 3 case study. I will name one person but not the other two. 

Case study 1: Rachel.

Rachel G is into cycling and ultra distance events on bike or else and most of the time she is on a bike as long as she can. She will have some odd conditioning sessions but MOST OF THE TIME SHE WORKS ON HER BIKE BECAUSE HER SPORT IS CYCLING. 

Her training focus totally depends on her on her competitions agenda.

Case study 2: Fiona. 

Fiona is another example, she cycles a lot because it is her passion and she is not bother about physical appearance. Nevertheless 2-3 per week she comes to the gym and does light training sessions. Mainly free weight at such a low intensity that she doesn't break a sweat.

Case study 3: Ben. 

Finally Ben trains hard and a lot, he can be in the gym for over 3 hours days and will depending on the day do as much as he feels capable  of . An example would be run in the morning followed by weight and in the afternoon, body pump and spin!

Analysis of the case study

The case study 1 is the example of what WE HAVE TO DO. Plan, organize, apply and assess the results. I have known Rachel for years now and I remember when she was doing TOO MUCH and got badly INJURED. Now she plans and focus on the important aspect of her training and get the results. 

Case study 2: Fiona.

Here we have the example of someone who could get better results for the times spent in the gym if she had a clear idea of what she wants to achieve. Right here you have to wonder if your time is precious, if it is you may decide to spend more time doing other things you like than wasting your time  in the gym! 

Case 3: Ben. 

Ben should get the best results if we just focus on input (time and training intensity ), but Ben is actually getting the least benefits of the 3. 

Why? Unlike Ben.

You need to know what you want to achieve in order to design your training plan.

You cannot train based only on impulse,  (I ate too much yesterday so I will train 4 hours today).

You train when you are totally exhausted.

You try new routines every so often.

You chose training partners that don't fit the bill..."If I want to get better on the spin bike, I surround myself with people like Paul, Rachel or Daniel, proper cyclists who are going to push me. On the other hand, to lift more weight I will train with Andy the GM.

In other words don't pick someone who is less fit than you and cannot inspire or challenge You! 

NO PAIN, NO GAIN!

HARD WORK WORKS! 

It is true, ONLY IF YOU PLSN THEN APPLY,

Quote Of The Week

 "If you don't sacrifice for what you want, what you want becomes the sacrifice. You don't want to look back and know you could've done better."

I normally find examples in my life and I will surely found some but not to be repetitive, I will throw indirects. I want you to read through the lines and identify what you do or don't that in the end make of YOU THE SACRIFICE. 

The majority of the people train for health reasons, to be fitter, stronger or look better. No matter the reason why we train for, we all reach that point that in order to get results we need TO SACRIFICE.

Sacrifice takes different forms, waking up earlier to train or to go to train late after work, not having time to socialize or being on social media in order to exercise. It can also be to actually train harder and spend less time on your phone while training or not taking steroids and putting the work! 

As you see SACRIFICES TAKE MANY FORMS! 

Ultimately, We get what we deserve in form of results. If we have put the work, we have been disciplined and have done the right things, We are happy and fulfilled. 

On the other hand if we have taken short cuts and haven't faced the reality, the day we truly look at ourselves in the mirror WE WILL KNOW THAT WE FAILED OURSELVES. 

When asked about getting results in fitness and life my answers are and will always be the same. Be disciplined, and put the work, it will obviously be hard but you will get LEGIT results. 

"HARD WORK WORKS!" 

Quote Of the Week

I Believe it When I see it. NO! I SEE IT WHEN I BELIEVE IT!

Everything starts with an affirmation, a desire! I WANT TO BE, we don't wish to BE, WE WANT TO BE.

And when you want something REALLY BAD YOU SEE IT, YOU TOUCH IT, YOU LIVE IT. 

I will name few successful people in their field and some motivational speakers! 

"How bad do you want it?  IF YOU WANT IT AS BAD AS YOU WANT TO BREATHE THEN YOU WILL BE SUCCESSFUL." E, Thomas. 

The wife of Walt Disney was interviewed after the death of her husband and the reporte told her: "It is a shame your husband could not see in real life his accomplishments." She replied with a smile: " HE SAW IT!"

"IF YOU WANT TO SUCCEED...IT HAS TO BECOME AN OBSESSION! C.T Fletcher. 

Connor McGregor was asked during an interview after winning his first UFC World title if it felt as good as he imagined, and the answer was : " it WAS AS HE PICTURED IT, JUST HOW HE LIVED IT BEFORE! "

I believe all these guys because I do exactly the same, I set myself a goal and I put the work. I don't say that things are easy, they are not, I suffer a lot, I got frustrated as things don't always go my way but "HARD WORK, WORKS!". 

You need to believe, I saw myself winning all these competitions before OFFICIALLY winning them. 

Life is a competition and as Les Brown said:"Life doesn't give you what you want, it gives you what you DESERVE!" 

I won, win and will win MORE BECAUSE I DESERVE IT. AND BY THE SAME TOKEN I LOST LAST WEEK IN MY LAST COMPETITION BECAUSE I DESERVED TO "LOSE". 

Losing is part of the process, losing brings you closer to winning if you understand why you lost. 

Guys be true to yourself, believe set yourself goals dream about how it feels to achieving them, then WORK HARD AND SMASH THEM! 

2010 English Open (after four months of BJJ), European champion (after 6 months) then the Abu Dhabi trial Champion and Bronze in Absolute (all weights). Turned Blue belt after 10 months (normally 2 years or more). IBJJF London Open, English Open, European Gold & Silver in Absolute, British Open Gold.

Quote Of The Week

(In BJJ)  "Either You Win or You Learn. H Gracie.

That famous quote is from one of the founder of Brazilian Jiu Jitsu and it applies to my situation today. 

I went to compete for the first time in 10 months and unfortunately I lost OR should I say FOTUNATELY.

I had to think the whole day to find an answer to that difficult question.

I got the answer in a form of a quote from a motivational speaker call B Alsbrook: Champions don't make excuses, THEY MAKE ADJUSTMENTS!

I am a champion who is now experiencing one of the biggest challenge he can face, to "officially win in a mediocre wa OR TO TAKE THE RISK TO GROW AND EVENTUALLY LOSE BECAUSE OF THAT.

The second option is an official LOSS, BUT IS THE STEPPING STONE OF WHAT I AM ON THE VERGE OF BECOMING. 

I explain myself, as a White & Blue Belt I won all the major BJJ competitions in England and was twice European Champion. It was good and my skills and mind set at the time led me to achieve these goals.

As a Purple and now as a Brown belt, I want MORE! I want to be remembered for my technique my style, my knowledge of the ART, NOT FOR MY PHYSICAL PROWESS or passed achievement at a lower level.

So I made a choice, I decided to train to polish my technique and skills and to fight according to my philosophy with no regard to the possible consequences. 

Today is one of this day that I feel 1/3 UPSET, ANGRY FOR THE LOSS and 2/3 SATISFIED WITH ME. 

SATISFIED??, I am not crazy and haven't smoked either! 

I am satisfied because I had a game plan and I executed it, last January I took the decision  to be PROUD of doing the right thing, no matter the results.

I want to be risk taker, NOT THE ONE WHO "just" WINS OR WINS BY LUCK.

This is what I did today, I took riskS and it half PAID, On one hand I LOST THE FIGHT, BUT on the other hand I learn very valuable things. 

In other words I know what I have to work on in the future and I also know that I improved in my defense, which is a MASSIVE point for me as MY OFFENSE IS MY MAIN ASSET.

Today is one of this day that you can sit and appreciate all the good things you have, how you impact on people, how you are perceived and what else you have to achieve. 

Massive thanks to Andy H, Chloe and all the guys who were at Andy birthday meal for the support. 

Thanks to my training partners at Icon, Michael D, Dan, Luke,  

Charlie, Grace, Tom and my coach Steve...and the others.

Massive thanks to Chris P MY TRAINING PARTNER and congrats for the progress you are making. 

BIG, BIG THANKS to Michael F, you are a man of your word, thanks to drive to London with me and support me. In challenging times you get to know people, you are definitely someone to keep close. 

OF COURSE BIGGEST THANKS TO MY WIFE SUSANNAH AND MY BOYS MILO AND NOAH. EVERYTHING I DO IS FOR US. LEADING BY EXAMPLE IS THE ONLY WAY TO LEAD AND I UNDERSTAND THAT I NEED YOU TO BE A BETTER, FIGHTER, HUSBAND AND FATHER!

I lost today but I am MOVING FORWARD...

Quote Of The Week

"Make of yourself a priority, it is not selfish, it is necessary" 

As of now, on a weekly basis I will interpret the meaning of "the quote of the Week". 

In other words I will share with you what I did in order to apply the valuable piece of advice. I am as you know into fitness, my family, friends and my religion. On a daily basis I talk about these important factors of my life, I wake up I pray, go to the gym train, get back home look after my kids, return to the gym train a bit more, get back home to my wife and sons and so on...THE PERFECT LIFE!

NOW IT IS THE PERFECT LIFE BUT TWO YEARS AGO IT WASNT. I WAS NOT HAPPY, I WAS UNFULFILLED!

2 years ago I used to get up around 6am and go to the gym and WORK, (run a class or train my clients), then go home to fulfill my duties of father, then back to the gym, then home and TO BED. 

I felt that I was ONLY WORKING and doing things by obligation. My problem was that I simply FORGOT ABOUT MYSELF! 

What did I change?  

I simply started to remove the unnecessary and replaced them by things that make me feel good.

The massive change is that I am up at 4, 4.30am, I go to the gym sit down to listen to the Coran or some motivational speeches. I spend time with myself. 

THE MOST IMPORTANT, IS THAT MY FIRST 20 minutes of reception of information from the outside ARE POSITIVE. 

IN OTHER WORDS, I START THE DAY LISTENING TO POSITIVE THINGS "NOT" DEPRESSING TV News.

After spending time with myself, I do what I LIKE MOST, I TRAIN! 

Starting that way mkes the rest  of day SO MUCH BETTER. The rest of the day does not vary much, it is JUST that I am POSITIVE AND CAN GIVE THE BEST TO MY WIFE AND KIDS.

The other big change comes at night, I spend less time on YouTube watching worthless contents and more time reading or watching fitness and BJJ instructional.

I also added a stretching routine before bed time. 

I made few changes in my life, I removed the unnecessary and added more structure to my routines and I feel Myself again. I am feeling GREAT. 

SOMETIMES, MORE DISCIPLINE, A DEEP REFLEXION ON WHERE WE ARE AND WHERE WE WANT TO BE CAN CHANGE THE GAME. 

REMEMBER: 

 "Make of yourself a priority, it is not selfish, it is necessary"

My Window to the World: Things Happen For A Reason...

As I grow older, I start to look back at my life and make sense of what I have done, missed...

I often refer to myself as a happy and contempt person, as I realized that to be unhappy and moaning all the time does not change anything!

I now have reached 43 yo and a quarter...man! I see more grey hair...

A good time to stop and reflect on my physical state, my fitness and any Wisdom I may have acquired...

My physical state could be summed up like, what does not ache today?

Nevertheless, this reminds me a post I saw years back on Social Media from the brand "Old ManStrenght".

It was a picture of an Old Man in his 50/60s, the man looked, Young, in shape and fearless and with scars on his face. The post stated, " I Am Old For A Reason"!.

The translation of the quote could be, "I made it this far because, I am Strong, a fighter a True Warrior!

Returning to my Physical state, I feel like that Old Man, no matter what aches in my body, I find a way to Train.

I love lifting weight, doing Kettlebell and Exercising in general.

Truth being told, I LOVE EXERCISING, SO NO MATTER WHAT I DO, AS LONG AS I EXERCISE, I DO MYSELF GOOD...I KEEP ON FIGHTING, I GROW STRONGER AND LIVE THROUGH THE PRINCIPLES I BELIEVE IN.

My Fitness Level is NOT THE SAME...

This is hard to admit but it is true! I can't do today what I used to do consistently 3 years ago when I was 40. Should I cry about it or move forward and make the best of it.

I decided to move forward! Years back, I used to train 3-4 times/day at a very high intensity.

Last week Thursday I had my first SERIOUS CONDITIONING SESSION in MONTHS, 5 days later I AM STILL FEELING IT!

As I am writing, I am smiling about the situation, Why? Simply because this is my New REALITY. I have to face it and make it work. I am not the one I used to...

Now I Have ONE AWESOME DAY IN TERMS OF FITNESS AND MANY (many) REGULAR ONES.

I believe in Being proactive and makes things work, so I look for the bright side and enjoy the fact that I can STILL EXERCISE!

Wisdom...

I believe wisdom encompasses everything else, to make a point, I will take an everyday life example that has a repercussion on my fitness level.

A month a go, my sons left the lights of the car on (I didn't realize) and I found myself with a flat battery. I was obviously not happy, I get my neighbor to jump start the car to be able to get to the gym. The same day I ordered some jump start cables.

A week later, I was in France with my wife and boys in the car ready to hit the road back to Norwich... and as you can imagine the car didn't start...BUT I had the cable in the boot so found someone working in the hotel where we stayed and 5 minutes later we were on the road...

Finally this Saturday, the car didn't start and I had to WALK to the gym and then get the car fixed in the afternoon (£240 BILL)...

Where did the Wisdom kick in? Every time something "Negative" Happened, I was "proactive" and a final bill of £240 IS NOTHING IN COMPARISON TO BE STUCK IN FRANCE WITH THE WHOLE FAMILY IN THE CAR AND HAVING TO ARRANGE ALL SORTS TO GET BACK TO NORWICH.

This Last episode convinced me to use my road bike 5 times a week to commute from the gym to my place and even to walk once a week.

I do it for several reasons, one is I want to BE ACTIVE, if I can't Run, I will WALK. If I can't train 2-3 times a day I want to be on my Bike, I want TO BE ACTIVE!

I do it for my conscience, as a personal trainer, as someone who want to contribute to our kids future in terms of pollution. Driving twice less is SOMETHING I CAN DO, IT MAKES ME FEEL GOOD AND SAVE ME MONEY!

What is the Take?

Things happen to us everyday, how we decide to handle the situations will make us happier, positive person or TOXIC MOANERS...

GOOD AND BAD THINGS HAPPEN EVERYDAY, WE CANNOT CONTROL YESTERDAY BUT WE CAN HAVE AN IMPACT ON TODAY...

"Live The Dream (Your Life), Don't Dream Your Life..."

5 years separate the 2 pics, in 2011 as a Fresh White Belt I became BJJ European Champ and 5 years later as brown Belt, The Old Man with a dodgy Back won Bronze...the only difference between pics is my Age. The PASSION AND DESIRE ARE INTACT!

My Window To The World: The benefits of Holiday...

Hi guys, this is that time of the year that we go on holiday to recharge our batteries, relax, Blah, blah, blah...

Thanks to God, I am a blessed man, I have anything I need I life, I am healthy, I have a great family and friends and I love what I do.

The issue with loving your job is that you don't seem to be working, so you keep on going, on and on. Yep I enjoy being at 24/7 Gym in Norwich so much that I hadn't have a real break since Xmas! 

You know what, my body and mind were screaming for a holiday, so I was really happy to have one. 

Holiday and Fitness, how to maximise your Holiday? 

Families and Habits:

I normally go on Holiday to visit my Family or closed friends, I also revisit my relationship with my own little family (my wife and my boys).

On holiday I like yo strengthen my bonds with my brothers and sisters, to catch up and spend quality time with them. I am really pleased to see how my boys are getting closer to my family and how much they enjoyed being in France. 

A holiday break also alows me to catch up with my own family, to be there in the morning and have breakfast, lunch, dinner with my wife and kids. These simple things rarely happen when I am in Norwich because of my work and personal commitments, so it is good to enjoy the "Noisy" family full on. 

My habits change on holiday and it is good for few days, as it makes me think about what I normally do.

We are animals of routine, so to do things differently for a short period of time make us appreciate if we need changes of not!

The take: 

Strengthen Or create these bonds with your love ones.

Question your habits, assess them and eventually create new ones.

Food & Fat: 

The food part is the best of Holiday! My mother food is simply the BEST, there is nothing like the food of your childhood. On top of that I don't eat African food at all while in the UK so to eat mum's food is just TOO MUCH.

I finished Ramadan a week before my holiday, I was at my leanest in 5 years and I knew that I was going to my mother...I knew my waist line was going to take a blow! AND IT DID...my 6 packs turned into a 2Pac!

Nevertheless, the best thing you can do on holiday is to EAT! don't count calories enjoy yourself and eat, try stuffs. 

On a physical, physiological level, we cannot be at our leanest the whole year long! To slip off the road isn't bad. REMEMBER, WHAT WE ARE or THE WAY WE LOOK DEPENDS ON WHAT WE CONSTANTLY DO, NOT WHAT WE DO FOR A WEEK OR TWO!

From a fitness perspective, as mentioned above we need BREAKS, we sometimes feel sluggish, tired, over trained when we workout. We rarely feel heavy and UNFIT! This is a weird "disgusting" feeling, so not cool that if we feel that way, we actually experience a boost of energy that allows us to train really hard to get back to where we belong.

Finally from a mental point of view, it is necessary to LET GO. I drank orange juice, Ice tea and COCA COLA...and I FEEL AWESOME. I don't normally drink sweet or fizzy drinks at all but on holiday I say to myself, WHY NOT!

We had a breakfast buffet in the morning, with pancakes, Nutella, cereals...I NEVERT HAD ANY OF THESE, instead, I had yoghurt, cheese, walnuts, almonds... 

I don't normally have breakfast, so to have something to eat was already a big step. Nevertheless, you can eat but still make the right choices! 

The take: 

Dont count calories on holiday, eat what you like till you are not hungry anymore. 

Eat and drink your "forbidden" , it may be pancake with Nutella for you, a COCA COLA FOR ME. Whatever it is!

Just Enjoy the food while hungry, While  hungry... When full, stop! Tomorrow is another day.

Resting on Holiday

It is the main reason why we go on holiday...to rest. The question is do we rest on holiday?

With a almost 5yo and 3yo boys, resting is an issue. We were tired on holiday and now we are recovering from the holiday. At home, my wife and myself share our time with the boys, in other words, we are with them 4-6 hours then we don't see them for the same amount of time. 

On holiday, we are 24h with them...they get up later than usual but still wake up early... 

Resting on holiday 2

We manage to rest, I can sleep 6-8 hours during most nights on holiday for 4-6 hours in Norwich. 

I normall don't train at all on holiday and even moan when we go to the zoo or the park or the shop...I am just at my LAZIEST!

I avoid fbk, Instagram...anything related to work, I stwitch off my brain and just enjoy thinking about the next meal, cartoon or meeting with my brothers...simple stuffs really. 

"RICH IS NOT ABOUT HOW MUCH YOU HAVE...BUT HOW LITTLE YOU NEED"  

The take: 

Sleeping is a luxury when I am working, it is a DUTY when I am away. 

The focus is on the families, to spend time with my closest ones, no time on social media or work related communications. Just Relax!

Finally, the law of the MINIMUM EFFORT IS RESPECTED TO ITS FULLEST. I just move the strict MINIMUM.

CONCLUSION: 

I tried to share with you my holiday, but I mainly tried to highlight why to live your Holiday its fullest is important.

We are as I previously said "Animals of Routine", and the holidays get us out of that routine. A routine can be good or bad, it depends. If bad, a holiday can help perceive that we need some changes. If good, a holiday acts as a RESET button. 

As an example we train our hardest to look good to go on holiday, we are motivated but also tired of everything in general. Once on holiday, we leave everything behind and enjoy. When we are back, we are RESETED AND READY TO GO. 

IN ALL HONESTY, I NEEDED AND DESERVED A BREAK. NEVERTHELESS, I AM SO HAPPY TO BE BACK AND DO WHAT I LIKE, SURROUNDED BY THE PEOPLE I ENJOY BEING WITH...TILL MY NEXT HOLIDAY! 

My loved Ones...and the centre of all, My Boys...

My Window To The World: The Best Things In Life are FREE

It has been a while without sharing my thoughts...but with all the crazy stuff happening lately, I thought something "positive" has to be said...

The world is currently a mess, I suppose it has always been like that but we were not paying attention or simply the information, the news, were biased or not relayed properly...

Months ago some atrocities occurred in London, Alepo, Gazza...last week terrible things occurred in South Africa, Manchester...

The truth is everyday something "bad" occurred in some parts of the world. When I say BAD, I am talking about something caused by humans, not natural catastrophes, which could be derived by human misused of the natural resources... 

Today I was with my two sons in the park, they were having fun and I was enjoying every bits of the moment. 

I was enjoying the weather, the area where I live, which is quiet, clean, green, the people around us... 

I said to myself, THIS IS PERFECT...at that point, I remembered that Carly and Leon got married last week, that Flori came back from Manchester safe and sound, that I am enjoying Ramadan, my Muslim community, the guys I work with in the gym, my clients, the gym members who take part to my classes and those I see on a daily basis, my friend, my family. 

At the same time that we grieve and are angry many good things happen around us!

IN OTHER WORDS, WE HAVE TO FOCUS ON THESE GOOD THINGS THAT WE CAN CONTROL EVERY TIME WE GET OFF BED, like making sure to go the gym and attend one of my kettlebell or spin class...

To Smile because we can, to train harder because we can, to support each other and bring some good vibes wherever we go.

I like to say and I mean it, that I feel blessed as I have everything I need to be happy, I am healthy, so are my closed friends and relatives, I do the job I love and I surrendered myself with amazing people.

TO BE HAPPY OR NO IS A CHOICE I MAKE! 

DESPITE ALL THE BAD THINGS GOING ON AROUND US, ALL THESE THINGS WE CANNOT CHANGE. 

LIFE CAN BE AND MUST BE ENJOYED, THE BEST THINGS IN LIFE ARE FREE

Alpha Males... 

Thursday 19th January departure day: Norwich to Lisbon

I was up at 4.05am, kissed my wife and my sons (the boys were asleep). After the last preps, a morning prayer, I was out the door walking to the bus station.

It was freezing, I finally got there after 20 minutes of a chilly walk. I buried myself in the last seats of the coach, read for a hour and then returned to dreamland till my arrival at Stansted.

9am, The competition pressure is rising, I saw people with BJJ bags... Still in London but already thinking about Friday fights...

The plane is late and I am stuck in a SMALL SEAT where I can hardly move..

I am uncomfortable on my seat, nevertheless I managed to read and back to dreamland. The flight is cool not too bumpy and the view is astonishing.

I finally land at Lisbon airport, I wait for my brother who is flying from France. 10-15 minutes later, he is in front of me.

We get on a cab direction to the hotel.

MY BACK IS RUINED...3 hours in a coach plus another 3 on the plane...A PROPER TORTURE!

After checking in, I FaceTime my wife, they were having lunch, the boys are NOISY AS ALWAYS, but their voices sound to me like sweet whispers. THEY FINALLY SAY "DADDY WE MISS AND LOVE YOU".

At that stage I am about yo cry, I miss them so much. I also realise how supportive my wife is...

With my brother we spend the rest of the day going to the competition venue to check on Fordy, one of my training partner who was fighting.

After that we are back to the hotel then out for dinner at "Bom Jardim", a Portuguese restaurant famous for its chicken.

In regard to food, I have been restricted as I have to make the weight. I AM STILL ON DIET!

As the day went by, my back relaxed and felt REALLY GOOD AT TIMES.

It all sounds like DREAMLAND, but there is no good stories without some TWISTS...

The Twist is that I am coming up with some COLD... My throat is a bit sore, nose itchy... The high temperature hasn't settled yet!

I AM NOW ON VITAMIN C AND FRUITS DIET, I ATE MORE THAN 8 ORANGES AND COUNTING...

A last FaceTime session with my family, then I will watch some cartoons and DREAMLAND...

WHEN I GET UP IT WILL BE COMPETITION DAY!

Christopher, a fellow teammate who competed at the BJJ Euro for the First time. 

BJJ European Championship 2017

The preparation  

My last days in Norwich before the competition...

It is this time of the year where I remember all these important people in my life.

For the second year in a row, I am off to Lisbon for the BJJ European Championship, which is officially the biggest BJJ competition in the world.

Last year was stressful, I went there as a fresh Brown Belt with more doubts than certainties.

This year is an awkward one, on one hand I feel very confident with my technique and skills. On the other hand my lower back has and is still a source of concern.

Let me get you through the training camp and my sensations prior to the competition.

From the 21st of November to the 21st of December, I launched the Train For Life Pre XMas Challenge...the best idea Ever!

Having to pay attention to what I eat made the Xmas break at my boys' grandparents really easy. I didn't binge on food, I ate well but never felt blotted, as a result I came back 1-1.5kg heavier compared to the 3-4kg I put on last year.

3-4 days after my return to Norwich, I was back to my weight which is 1.5-2kg over my competition weight. In other words I had 2 weeks and a half to lose 2kg, which was great news.

The diet looked after, my only focus was on training BJJ and the strength and conditioning.

A good story always comes with twists...here they are!!

My BJJ and conditioning preparation were both altered due to singular and persistent lower back problem.

In regard to BJJ, it limited me so much that I could not turn on my right side or move explosively. In regard to lifting weight, I found myself squatting and deadlifting 20-30kg less than what I was used to due to the discomfort and pain.

Honestly, at that stage I was just saying to myself. "Daddy you go out there as planned and you do what you can".

This was the plan, not the best but it was the situation that I had/have to face. I have been and many other people I know have been through similar situations where we have to compete without feeling great. As a matter of fact my best friend Aziz won the BJJ European Championship with what turned to be an hernia...

I HAVE NO EXCUSES, JUST HAVE  TO GO THERE, MAN UP AND MAKE IT HAPPEN!

Twists!! As I mentioned it earlier a good story comes with twists... I kept on sleeping, eating well, praying and training.

On Wednesday 11th, I decided to see Josh Crosley a sport massage therapist that I HIGHLY RECOMMEND. I had a first massage which was painful, but freed me a bit. This aloud me to get back to my training regimen, without a rest day for 10 days.

On Monday 16th, I had my second massage. Prior to the massage I told Josh about my sensations, where it hurt, how limited I was...

He took it on board and got to work... The massage was not as painful as the first BUT THE RESULTS WERE AMAZING.

The same night, I went at the academy to spar and found myself moving almost as if I was not injured at all.

To double check, I returned to the academy on Tuesday morning to spar with Russell and Simon two teammates purple belt . The result was the same I felt great.

I recovered 30-40% mobility and consequently my confidence experienced a boost. I no longer go to compete and do my best, I go to compete to claim the position of the BEST.

Wednesday 18th was "The Test", this morning, I had my last sparing session, the hardest of all with Luke my training partner. To spar with Luke is hard for various reasons. He is really good and on top of that he knows me really well as we train a lot together.

The session was really tough and I pushed as hard as I do when I compete. I needed to see what my back could take.

I felt stiff sometimes and my lower back locked itself afterwards, but the general sensations are positive. I felt sharp.

The same evening, I had my last massage with Josh at 7.45pm, it ached as always but felt looser and definitely more relaxed.

Now I Finnish packing spend time with my wife and on Thursday at 5.25am I will be on coach to Stansted, then a plane to Lisbon...

BELIEVE AND ACHIEVE

"Big" Russell and Simon. Massive thanks to the boys who came especially to spar with me as preparation for the competition. I am so grateful. 

The Train For Life Pre XMas Challenge Winners Are...

The Train For Life Pre XMas Challenge Winners came to an end and left us with some very positive stuffs.

To start with, the challenge which took place from the 21st of November to the 21st of December was a success! 

In fact the challenge reminded us the importance of having goals to achieve, in order to be driven, to stay focused, interested.

The winners have been assessed on two main areas, physical changes, positive attitude and drive.

Therefore , we have three winners instead of one, as I want people to know that if they put the work and show a positive attitude, it is NOTICED AND VALUED.

WINNER 1 is Lilly: 

Lilly has been training with us for almost a year now and as she learnt about the challenge, she didn't hesitate and did it. During that month she doubled her effort and participated in more spin class. 

She showed a positive attitude and worked harder. It is important for me to let everybody know that she made me proud and inspired me. 

Winner 2 is Rachel: 

After suffering a bad injury and being inactive for months, Rachel came back STRONGER THAN EVER. 

Years back she told me that she wanted to beat me in which ever fitness activity we were doing...I LAUGHED AND TOLD HER... KEEP ON DREAMING. 

Today, I have to admit that she IS REAL COMPETITION FOR ME. This annoys me, but also pleases me a lot as she will motivate, and help me to improve.

Winner 3 is Kirsten: 

She is an important person in the group, she has been with us for over a year and has always showed an incredible work ethic. Very driven, strong, hard worker and open to critics. She puts the work and listen, so she keeps on improving. 

Most of the time, it is hard to get the fitness and the physique at the same time, unless you know what to do, what you want and are ready to pay the PRICE. 

Kirsten managed to get close to her ideal physique, she lost approximately 2 stones in 1-2 months and look amazing. I obviously congratulated her as she managed to stick to a training routine as well as to change her nutritional habits. All her efforts paid off!

I repeat, I congratulated her and tell her how proud I am. 

Nevertheless, I also warned her as her training regime seems to have no end as well as her weight loss. 

GUYS THE MESSAGE I WANT TO SHARE HERE IS MODERATION IS THE KEY. IT IS IMPORTANT TO HAVE GOALS TO REACH, IT IS NECESSARY TO PUT THE WORK TO ACHIEVE THE GOALS BUT THEN YOU NEED TO ASSESS THE SITUATION AND RECOGNISE WHEN "TOO MUCH IS TOO MUCH".

Rachel and I are example of people who didn't recognise or wanted to accept our limitations. It led Rachel to a long term injury and myself to be stuck in bed for days. 

Nothing is beyond health, not strength, not a wonderful physique  ... Nothing. Do what you like and enjoy your fitness journey as much as you can  BUT LISTEN TO YOUR BODY, LISTEN TO THOSE WHO UNDERSTAND ABOUT FITNESS, LISTEN TO THOSE WHO LEAD BY EXAMPLE, LISTEN TO THOSE WHO WILL NOT ALWAYS TELL YOU WHAT YOU WANT TO HEAR BUT WILL ALWAYS TELL YOU THE TRUTH.

"The Fitness Journey is an Ultra Marathon NOT A SPRINT SO DONT BURN OUT TOO SOON..."

Top left Kirsten, bottom left Lilly and right Rachel, our Pre Xmas Challenge Winners. 

#TheTrainForLifeWayOfLife

May 21-23rd

"Family first, then Obligation and Passion..." 

Saturday 21st, I got up at 6am went to Train and then delivered 3 pt sessions and a spin class.

11am, I jumped back in the car, back home to eat sort myself out, throw the bags in the boot, put kids and wife in the car and off we went for a 4 hour journey to visit the kids "Grand parents" .

My children grand Parents are really important in our lives and my boys love them, so to spend hours on the motorway is nothing compare to the time spent with them. 

Sunday 22nd 7am, awoken by the boys! time to get ready for breakfast and then it is kids time.  

10.30-2pm, we went to a soft play then to the beach. The kids just didn't stop running, jumping, running, rolling in the sand, screaming... 

I just hope they are exhausted, thinking about the journey home. ..

4pm, I had a nap, as I was exhausted and I had to be fresh to drive back home. 

6.12pm, we bid farewell to the Grand Parents and jumped in the car. The kids were already in Pyjamas... 

10.10pm, we were back home! 

10.20pm, the kids were snoring their head off... 

Monday 6.30a, I leave a silent house and head to get on with my working day. The day starts with an intense body weight class, followed by 4 pt sessions and a spin class.

I feel awesome as I managed to spend quality time with the family and now I am doing what I like the most, to train and develop people... 

My Window To The World

Simply happy... And Why not? 

On the 21st of November we started with the Pre Xmas Body Challenge and I mainly see positive in it.

To start with, the majority of the classes especially the Monday, Thursday 6.45-7.30am and Tuesday 5.15pm are fuller. 

The people are working harder, as an example on Monday Tim and Paul had 60kg on their bars (first time ever in 3 years they lift so much) this morning in the kettlebell class everybody did the overhead lunge, Paul manged it with the 32kg kettlebell!

The challenge is doing what it is supposed to do...make people talk, keep us interested, motivated, ALIVE.

Do we stop eating or living because of the Challenge? Hell no, we eat better, we pay attention to what we do, how much and hard we train. This is what we do, the rest, I leave you to think about it AS IT doesn't INTEREST ME. 

I am about moving forward, leading by example, giving the right advice and reminding everyone who wants to listen that life is about an unfair 80/20% balance. If you are good 80% of the time, you will be happy and will have these enjoying and well deserved 20% of "I DO WHAT I WANT" moments.

On Tuesday, we had a night out with the Boyz and I had a "Stiffy" Toffee Pudding AND I ENJOYED IT.

EVERYTHING IS ABOUT BALANCE, TRAIN HARD, SLEEP HARDER AND EAT,  "REFUEL" your HARDEST. LIVE LIFE AT ITS FULLEST 

THIS IS THE THE TRAIN FOR LIFE WAY! 

Saturday BAKED APPLE CRUMBLE WITH DOUBLE CREAM...night out with the boys and the famous Stiffy Toffee Pudding. ENJOYING LIFE!!!

Train For Life "PRE XMAS BODY" Challenge.

Guys Xmas is on its way, we love the thought of it as we dread it...for the majority of us Xmas means a change of figure, we lose a bit of the body we worked so hard to get.

I have a deal for you, as of the 21st of November to the 21st of December we will train REALLY HARD, to get the best possible body before Xmas.

A month of "drastic" training and dieting to lose as much, fat, centimetres, gain as much muscles as we can.

Some will yell...Why??

1. Knowing that we put on weight during Xmas it makes sense to lose weight before.

2. If you achieve great results, you will pay more attention over Xmas and won't come back as a WHALE... A BABY WHALE MABY.

3. The winner will GET THE NEW TRAIN FOR LIFE TSHIRT, IN THE COLOUR OF HER/HIS CHOICE.

REQUIREMENTS TO TAKE PART:

1: Attend a minimum of 2 Train For Life classes per week, the early morning 6.45-7.30am Monday and Thursday classes are highly recommended or to Personal train with me at least once a week (James, gurvinder, Carl, Sarah... You have no excuses)

2: Send a picture of you by the 21st of November and another one of the 21st December.

On receiving the pics, The winner will be announced before Xmas.

Any queries, get in touch.

"Together We Are Stronger"

This is how "Daddy Xmas" looks before XMas...after... You all know

My Window to the World:

Each and everyday we get up with the opportunity to get better, to change people opinions and even lives!

In my last post, I showed a facet of my personality that depending on the way you look at it can be perceived as negative...

I will put us back in the context and then clarify. " I complained about a referee decision which cost me a fight, I basically lost a fight because the referee was bias, partial...

Now some may think, that I am myself BIAS, PARTIAL and it would be a fair point!

So I want to clarify the following points.

1. I LOVE TO WIN BUT, I WOULD RATHER LOSE THAN TO CHEAT.

2. I NEED TO EXPRESS MY OPINION. I CANNOT DISAGREE WITH SOMETHING AND KEEP IT TO MYSELF.

3. FINALLY, I WAS MORE ANGRY WITH MYSELF THAN WITH ANYONE ELSE. I AM THE ONE RESPONSIBLE FOR THE SITUATION TO DEVELOP. IF I HAD DONE MORE, I WOULD HAVE WON, THAT SIMPLE. SO I GOT WHAT I DESERVED!

What is the Take!

I Hate to Lose, I am Honest and Bias and I am an "Excellent Learner".

I AM AN EXCELLENT LEARNER, this statement is a summary of my Life and what Train For Life is about.

I was not born the strongest, the fastest, the Best...everything I achieved in life, social, or Fitness has been through dealing with adversity and ACCEPTING THAT LIFE IS UNFAIR!

YES LIFE IS UNFAIR, SO WHAT CAN WE DO? DO NOTHING, COMPLAIN OR MAKE IT HAPPEN!

As I have a big MOUTH, I COMPLAIN first, I ASSESS AND GO BACK TO WORK HARDER.

Since the 6th of November 2016 (date of the competition) I increased the focus and the intensity of my training, I have as an example Front squatted 100kg for  2 reps for the first time in 2-3 years (my max is 120kg).

LIFE HAS BEATEN ME SO MANY TIMES AND THERE IS NO DOUBT THAT IT WILL BEAT ME AGAIN... I MOAN SOMETIMES (I am human too), BUT I LISTEN (Paul, Luke, Fordy, Steve), TAKE ON BOARD, ACCEPT MY RESPONSIBILITIES AND GO BACK TO WORK AND EVENTUALLY "PROVE THEM WRONG"

Rise to the Challenge...And Smash IT!! 

My Window To the World

 "Win or Learn..."

Today I lost a Gold and Won a Silver, truth been told I was going to win a medal as we were meant to be 3 people fighting and one did not turn up...

Nevertheless I ended up P... OFF, I had a chat with the judges at the end of the fight as I didn't understand and agree with the referee decision.

As most of you know, I am a competitor, I love to compete, I love to win and I often do, I hate to lose but I am ok with it when it is fair and square! (Check the picture below with my opponent, I am all smile as he did what we do, we fight withe respect and try to win)

Today was one of this fight when you are told that you 've lost, you rewind the film of the fight and Don't see when or why you did lose...

My opponent and some guys I don't even know who watched the fight were as surprised as I was by the final result.

Bottom line is I can't do anything, the final result is the final result and it said I 've LOST... I feel bad about it as it feels like losing a fight in the office not on the mat...

As I wrote at the beginning of the post "WIN OR LEARN"...Luke, Fordy and myself competed today and it didn't go well for any of us.

On the way back in the car, we commented on each and everyone fights. What did we do well, wrong...it was refreshing and really CONSTRUCTIVE, as it gives an idea, a direction towards where we can focus our future efforts.

We know what we have to work in order to keep on going, to keep on improving.

Despite the frustrations, the disappointment of today we are still enjoying the Journey.

As always massive thanks to the Train For Life community, Icon BJJ training partners, Johnny and Andy and of course to my wife Susannah for her love and support and my boys Milo and Noah for the motivation and inspiration.

Tomorrow another day, We have 2 months to get better, next stop Lisbon, the BJJ European Championship...

Enemies on the mat and possible friends anywhere else, this is what clean competition does, to bring the BEST OUT OF PEOPLE.