Habits Not Willpower

“We are what we repeatedly do. Excellence, then, is not an act, but a habit” -Aristotle.  That boy knew his stuff, Nick will be proud of me. On the other hand it would seem that willpower is a rather limited resource. In 1998 Psychologist Roy Baumeister conducted what I would consider his borderline torture experiment on willpower involving cookies and radishes. In this study, problem solvers were split into 2 groups, one group waited before the test and were allowed to eat cookies, the other group were given radishes, and in a move showing who the evil scientist really was, Baumeister had cookies placed in front of those who were not meant to eat them, some of these poor souls even broke pieces off to have a sniff! After this torture the 2 groups of problem solvers were given their unsolvable problem and those who had been allowed cookies made more than twice as many attempts to solve the puzzle as their tormented peers.   Cookie Monster is an animal in the gym   So it would seem that willpower is finite. Are you the girl who refuses to go to that nice little Italian restaurant for lunch with your work colleagues and munches on a tasteless salad at your desk? And then half an hour before you’re due to go home some scumbag brings out a birthday cake for the lady you never speak to in sales, and she asks if you’d like a slice! You politely decline but you notice that on the drive home as you get to the turning to go to the gym you take the...

Start The New Year Properly

Here’s an idea! How about this year you do things right. It doesn’t start with a drunken “This year it’s going to be different”, but with a sober, well thought out goal. Assuming you’re sober here are 3 key strategies which could make all the difference.   1. Don’t buy into crap! OK, you’ve come across Get Mighty Now so you’re less likely to fall for pseudoscientific nonsense, so long as you read / watch / listen to our material, but please keep your guard up. Around New Year time this nonsense can range from “Detox” solutions which after doing a quick Amazon search showed that remedies range from £4.59 for 10 days worth of a Michael Van Straten kit through to a glorified sweat suit which runs to £1260. Just in case you’re wondering everything I saw ranged from utter crap to unnecessary. Other too good to be true products range from exercise systems such as those discussed in Mighty Cast 89, and related to the above, a multitude of highly questionable nutritional systems. If you’re looking for a nutritional plan check out my Get Mighty Now brother Nick’s excellent system here – www.earnyourcarbs.com. As with all our products it’s not easy, it takes work but it does get results, unlike many other highly promoted systems. Bottom line if it sounds too good to be true then it probably is. Nonsense has been pedalled for many years! 2. Take massive action in one area of your life. It could be really changing your diet by using Nick’s Earn Your Carbs system as mentioned above, or it could be finally committing to following one of my...

Must Have Microwave Cooking Tools

NO TIME TO COOK? No Problem. Here are a few microwave-safe tools I’ve used HUNDREDS of times over the past 2 years along with a few tips I’m sure you’ll enjoy. Tools Nordic Ware 64802 Microwave Egg Boiler price: $9.99 (new), $9.90 (used) Tips Cooking hard boiled eggs perfectly requires a little experimentation. To make the perfect eggs every time, remember: The eggs will be HOT! Use cooking mits for removal. The eggs will keep cooking until cooled. You can speed up the cooling by running them under cool water. Cook more than you need: 3 eggs with a bit of seasoning salt is a great snack to have ready for day trips! Progressive International Microwavable Mini Steamer price: $5.64 (new) Fresh, steamed veggies ready to go in just a few minutes! Forget washing leaves or having your veggies go bad. Buy frozen veggies in bulk (store in freezer) Heat up for a quick snack (or side) anytime you want in just a few minutes Add a slice of cheese (or several) to make your broccoli and cauliflower even more delicious! Try salsa / garlic salt / butter / guacamole / cinnamon (separately) for some variety! Who says veggies taste bad? Only people who don’t know how to cook em right! Progressive International Microwavable Potato Cooker with Lid price: $6.85 (new) Who doesn’t love a nice, hot potato smothered in cheese, butter, tomatoes, onions & a bit of S&P?! Forget 2 hours in the over wrapped in tinfoil… how about hot potatoes ready in under 10 minutes?! Poke some holes (so they don’t explode) Pop in the mic for...

Is Your Environment Hurting You?

A few years ago I got somewhat slack with my nutrition, make that really slack.   On the way home from work I got into the really bad habit of pulling into a particular service station and buying a large pack of M&S Tea Cakes probably 3 times a week. These delightful combinations of chocolate, marshmallow and biscuit base were popped into my fat face so frequently that 15 minutes later all 16 had been devoured.   Delightful combination of pure evil! I am ashamed to say that this habit stayed with me for many years; not always buying Tea Cakes, but they were by far my most popular treat. I figured that I deserved them, I’d worked hard damn it – give me the sugar. Compared to most people I had deserved it. During these years I’d lifted hard, really hard 4 times a week pretty much every week. I had also been doing a session or 2 of cycling every week cumulating with that damn stupid charity ride of 90 miles I did in July 2011. Hell, I even teach Spinning classes these days! Despite all this I was slowly putting the weight on or in later years maintaining a heavy bodyweight. My peak was at 124kg and I was finding it hard to have my picture taken without looking huge; that’s why you only see me with Worlds Strongest Man winners;)   Savickas made me look small despite my 124kg (273lb) bodyweight Sorry, back to a little seriousness now. The bottom line was that despite all the training and incidental exercise I wasn’t able to out-training a bad diet,...

Resolution Tool Kit

I hate New Years resolutions but I’m going to have to fit in with the norm just this once. Mighty Mouth – New Year Message   Set your Goal, and make it SMART: S – Specific. What do you want, exactly? Lose a bunch of fat? A bigger Bench Press? M – Measurable. 15kg of fat; 140kg Bench Press. A – Achievable. If you can only Bench 70kg right now then 140 isn’t achievable this coming year. Maybe set a goal of 100kg by 1st July. R – Relevant. If you desire to become a lean and muscular 100kg bodyweight then having the goal of completing a Triathlon in April isn’t relevant. T – Time Bound. You want to lose 15kg of fat but by when? If you’re quite overweight then 15kg of fat by 1st July would be a goal which tick all of these boxes. Do you want a 6… err make that an 8 pack? Or perhaps a big Squat? Next acquire your tools. You need the correct tool for the job. If your goal is fat loss then check out our products page and have a look at “Fatso No More”. If you’re an advanced lifter looking to go to the next level then “The Mighty Method” would be the tool for you. Don’t forget The Mighty Cast, our weekly podcast where Nick and I discuss all things strength and fitness.   In the United States you have it easy; every gym (pretty much) will have heavy dumbbells, and at least 1 power rack. This is not the case in the UK and other parts of the World. Do you best...

Fat Loss Triumvirate

The last few months at Get Mighty Now have been interesting, more interesting than usual. Nick and I are both avid readers, although I have to admit, his reading is a little more pointed than mine. I tend to get my head turned from reading what I need whenever some trashy Sci-Fi novel comes out. The reason I sometimes fall behind!   This isn’t as bad as it sounds because I learn a ton listening to Nick’s knowledge bombs on the Mighty Cast every week. Listening to Nick talk about what he has learnt recently made me realise that I needed to give those who don’t listen, believe it or not some of you don’t listen to every episode of the Mighty Cast! Anyway for you people here’s a quick update.   Trident / Triumvirate, 3 Prongs! You get the idea?   Prong 1 for Fat Loss – Train for muscle mass! Yes, that’s still what most of your training time should be geared towards.   Prong 2 for Fat Loss – Consume less calories than you burn! Yes I know, yet more cutting edge stuff. OK, how about this; IF you’re a big strong guy / gal looking to lose a few pounds keep calories really low throughout the day, just getting enough (mainly protein and caffeine) to keep you going. Have a splash of carbs just before and during your training session and then pig out afterwards. Nick puts away 3000-4000 calories post workout and still got an 8 pack! The key here is that you’re strong and training hard, otherwise this won’t work for you; actually it’ll make you...