The Attitude Adjustment

Men! WTF happened?

2013-05-30T09:00:00.000-07:00

In no way am I perfect or am I saint (far from it) but shit it doesn't take a genius to figure out how to be at least a shred of a decent man.

So the other day I was talking to a group of who I thought were men but then came to the conclusion that they were a bunch of amebas standing together and the topic of conversation was women.

They were boasting how they go out and pick up girls and the bullshit they feed them to get into their pants. At this point I'm looking at them thinking you are a piece of garbage but then one of them went on to say how he picked up a girl at the gym but dumped her because she had stretch marks (she was a mother).

What made this moron more of a moron was that he told her that her stretch marks turned him off and he couldn't sleep with her. They all laughed like it was the "funniest shit they've ever heard".

I wonder how low this women's self confidence must be and if her mindset will ever recover from such harsh remarks. No wonder society suffers from what I call the 'no self belief syndrome' when you've got jerks like this putting you down constantly.

So here's the thing men. What if someone treated your mother, sister, or daughter in the same way? How would you react and would you accept this? The answer is no and you'll probably be spending a large amount of time and money on counselling trying to restore their self esteem.

It doesn't take much to have some manners and some respect for other people. If you want to be a 'man' in front of your friends then challenge each other to an old fashioned fist fight, arm wrestle, or tug of war but please don't tug each others chains about how macho you are because you can degrade women.

So my advice to you is this: Grow the f*!% up and grow some balls. Don't ever let me see or hear you talk that crap again.

I'm Christian M. Get on board or get out of the way.

How to pick up girls

2013-05-23T23:34:00.001-07:00

You're probably reading the title and thinking WTF! Don't worry because this is exactly what I say when a guy says to me he wants a six pack and bigger muscles so he can pick up girls.

So it's at this point when I say WTF are you talking about man!?!?

OK men let's get one thing straight here. If a girl is only attracted to you because of your muscle definition and you're quite happy to handle the pressure of this then good luck to you.

But to the rest of you that are genuinely interested in meeting a girl who doesn't consider herself fit just because she's got fake boobs, botox lips, & a spray tan then listen carefully. You don't go out and pick up 'chicks'. You go out and talk to ladies.

I am pretty convinced after reading countless surveys in Cleo, Cosmo, & Dolly that the number one thing a girl is attracted to in a guy is confidence and intelligence. Now all you have to do is believe in it yourself.

Forget this nonsense about needing a great body, branded clothes, and an expensive car to attract girls. It's bullshit and it ain't for you my man. A conversation needs to be had with yourself where you discuss increasing your self esteem and not be influenced by all the rubbish you hear in the media.

Now men take a stand and go out there and strike up a conversation about something worthwhile and not what gym you train at or what car you drive. You know why? Because no one gives a WTF.

Be confident, be yourself, and man the f*#! up. I'm on your side.

I'm Christian M. Get on board or get out of the way.

12 Minutes of training...with Attitude

2013-05-02T18:02:00.002-07:00

Never before have we had access to fitness like we do in this day and age. The rise of 24 hour gyms, dedicated You Tube channels, and endless magazines telling us what works and what doesn’t is an obvious sign that people are starting to seriously think about their long term health.

Let’s not forget the thousands of Apps available which range from counting calories to counting km’s all via the push of a button. We can all lay claim to having at least one health and fitness App on our tablet or mobile phone. I have several!

So with all this information at hand what does it all come down to? Can we honestly say that one method of exercise or diet is better than the other? Is there a secret formula that only the professionals know about and we must buy into them for it to work?

The answer is simply no. Maybe if humans were all built the same then perhaps we could find a consistent way of training and dieting that would suit everyone and then countries around the world wouldn’t be desperately trying to shrug off the ‘fattest nation’ tag.

I believe that most things we’ve come across in the health and fitness industry have the capability of being successful but they also have the ability to fail. Why? Because these things can only work if you are willing to work. You can succeed at anything you stick to but the obvious reasons for us not sticking to it are that we don’t enjoy it or it doesn’t suit our lifestyle. This applies to anything in life really.

So what have I learnt over the years about exercise and dieting? I’ve been a guinea pig for many training regimes and I’ve even been a hungry pig when it comes to food fads. The 2 things that have always remained a constant are ‘how much time will it take’ and ‘how easy will it be’. The key word here being ‘will’. How big is your ‘will’ to want it that bad and do you have the ‘will’ to make it work?

Most people will say they want it bad and they’ll do anything to make it work but unfortunately you and I know this is not the case as we have all fallen victim to the ‘It’s too hard’ syndrome. Who hasn’t right?

A while ago I decided to adjust my attitude. I needed to get more selfish about my training and even pickier about my food. I needed to develop an attitude of “it’s my body, it’s my time, and it’s my life so I’m going to give it my best shot at being healthy”. If I don’t who will do it for me? No one!

So I developed what I call the 12 minute attitude training philosophy. It’s simple and it works. I’ve found that many of my female clients in particular love it because it doesn’t take up much of their time especially if they are dealing with kids, a career, and a demanding partner (like me).

So what’s involved? The first step is understanding that it’s all about quality not quantity. The next step is admitting that it’s all about you. The last step is actually dedicating your mind and body to doing it.

It starts with the first 12 minutes of your day. Waking up 12 minutes early and not connecting with the world for the first 12 minutes that you are awake. Do not look at your phone, check emails, or turn on the radio/TV.

This is your first 12 minutes and I want you to find a quiet place and just be at peace with the morning. Meditate, visualise, affirm, and be clear on what you are about to achieve. Don’t ‘dream’ about it or just ‘want’ it. I want you to ‘know’ it that you are about to achieve what your heart and mind desires.

If you enjoy coffee or tea first thing in the morning then have a coffee while you are in your first 12 minutes of attitude training. Remember this is for you so make it about you.

The next 12 minutes is the actual exercise. It doesn’t matter when or where you do it. There’s no right time of the day to exercise. When you decide to do it is the time of day that’s right for you.

I would recommend incorporating 3 extra minutes into this part of the day as a mobility warm up and then continue with the 12 minute training session. The training is simple. There are 5 foundation exercises which I believe anyone can do anywhere so there really is no excuse for not being able to do them.

· Squats – Half/Full

· Push Ups – Knees/Toes

· Sit Ups – Crunches/Full

· Lunges – Half/Full

· Triceps Dips – Half/Full

There are many systems you can incorporate to this but I will show one using time. We start by simply going through each exercise for 1 minute with a 15 second rest in between each exercise. This will take 5 minutes of exercises and 1 minute worth of rest. This is your first 6 minutes.

After a 1 minute pause go around again for 1 minute on each exercise with a 15 second rest in between each. Here is your second lot of 6 minutes. That is 12 minutes of exercise, 3 minutes of warming up, and a 1 minute pause in between the 2 rounds.

Obviously if you need more time to rest and recover then that is absolutely fine and if you feel like you can go around for a third time then by all means do it. If you are really strapped for time, money, and equipment then this is the ideal workout for you. You don’t need a gym, you don’t need to spend any money, and more importantly you don’t need much time.

Some people might ask but can you really gain strength and lose fat in 12 minutes of training a day? The answer is yes providing you do it properly especially when it comes to eating. The point of the 12 minute attitude training philosophy is to change your mindset and start forming the desire and habits to exercise and eat right.

The next 12 minutes brings me to the eating side of your day. I can’t tell you what to eat and when to eat but I can certainly tell you how to eat. We have so much information at hand from nutritionists, dietitians and doctors about what’s good for us and what’s not that there’s really no excuse for not knowing.

I believe that most people know what’s good and what’s garbage but they just don’t make the time to prepare a good meal and then eat it. So the next 12 minutes brings me to preparation. You need to devote at least 12 minutes to preparing your meal and this is easily done with a little planning.

Opening a can of tuna, mixing a salad together, or making a healthy wholemeal sandwich will take you no longer than 12 minutes. You just have to be selfish and find the time. The next 12 minutes is the best part. Eating it! If you need longer to eat then great but make sure you are not on the run grabbing take away junk food. If you eat slowly and wisely then you will be more mindful about what your putting into our mouth and how much of it.

The last 12 minutes of attitude training is before you go to sleep. You need at least 12 minutes of unwinding and reflecting on your days achievements by meditating on how good it felt to actually put into practice your new attitude.

Some people may scoff at the idea of developing a selfish attitude but believe me if you don’t look after you first then there is no way you can look after the people around you. If you are an important part of their life then you want to make sure you can be there for them at your best and at your healthiest.

If others can’t let you find 12 minutes of time throughout the day then perhaps it’s them who need a little attitude adjusting. You are not being selfish. You are just developing a healthy attitude towards life.

I'm Christian M and that's The Final Word.

The answer is in your attitude

2013-04-24T15:03:00.000-07:00

Life can be tough. Extremely tough. So tough in fact that our attitude towards it is very dependent on the circumstances we find ourselves in. I have found myself at times complaining, blaming others, and making excuses as to why things are or aren't the way they are.

Does it make me feel better? Perhaps in that moment but definitely not in the long term. When you find yourself going through the same old garbage day in and day out you begin to ask yourself is what I’m doing or thinking actually working?

The answer is probably no it’s not. Every once in a while we need what I call an ‘Attitude Adjustment’. It’s kind of like putting things into perspective or getting a reality check but if I have to be really blunt it’ just a good old fashioned kick up the ass.

Sounds harsh doesn't it? Sometimes we don’t want to hear the truth or accept what it is that’s actually going on. We turn a blind eye, blame someone else, or just procrastinate facing it head on.

So what happens next? I believe what happens next is magical. This is what happened to me and I can assure you anyone who has ever achieved what they've had their heart set on has had this happen to them.

You see there comes a time in your life when you finally get it. When in the midst of all your fears and anxiety you snap and somewhere, somehow the voice inside your head cries out - ENOUGH!

Enough fighting, crying, and pointing fingers. This is what I call your ‘second coming’. You realize that it's time to stop hoping and waiting for something to change, happiness to arrive, or someone to complete you.

You come to terms with the fact that in the real world there aren't always fairy tale endings and that any chance of hope must begin with you and only you. In the process of this happening a sense of living is born and you begin to accept what is.

You accept the fact that you are not perfect, and that not everyone will always love, appreciate, or approve of who you are and what you want to do with your life. You realise that this is actually ok.

You stop bitching and blaming other people for the things they did to you (or didn't do for you) and you learn that the only thing you can really count on is you and what you are prepared to do to get what you want.

You learn that not everyone will always be there for you and that most people will let you down because that’s just the way people are. Everyone has their own life to live and everyone is trying to get by. You realise that this too is ok.

So, you learn to stand on your own and to take care of yourself and in the process a sense of safety and security is born from being self reliant. You begin to realise that you are stronger than you think and if you want something really bad nothing or no one will stand in your way.

You stop judging and pointing fingers, and you begin to accept people as they are and to overlook their faults. You learn that the only cross to bear is the one you choose to carry so you start letting go of all the grudges and burdens that have being weighing you down.

You begin reassessing and redefining who you are and what you really stand for. This is where you realise you have nothing to prove to anybody but yourself and in the process a sense of glory comes from what you are able to conquer within.

You learn to live your life and not to squander it living under the opinions and habits of other people. You learn that life isn't always fair; you don't always get what you think you deserve, and that sometimes it just is what it is.

On these occasions you learn not to personalise things. You learn that life isn't punishing you or failing to answer your desires. It's just life happening.

You learn that negative feelings such as anger, envy, and resentment must be understood and redirected, or they will suffocate the life out of you and poison the universe that surrounds you. You learn to admit when you are wrong and to build bridges instead of walls.

Slowly, you begin to take responsibility for yourself, by yourself, and for no one else. You stop with the excuses you tell yourself and to others to make you feel better.

Finally, with courage in your heart and with strength by your side, you take a stand, you take a deep breath, and you begin to live an inspired life.

This is your second coming.

I'm Christian M and that's The Final Word.

How to change

2013-04-14T15:40:00.002-07:00

The biggest lie we tell ourselves and we tell others is that 'I have changed' or 'they have changed'. No one changes. What changes is the circumstances they are in or the environment around them. To this they change the way they behave, act, look, and treat others.

The word I like to use instead of 'change' is reveal'. I believe people reveal who they really are. So when people ask me "Christian how do I change (always referring to body, health, & lifestyle)" I ask them not to change who they are but reveal who they were meant to be or in less deeper terms 'who they would like to be.

Did you know that one of the most searched questions on Google in 2012 was 'How to change'. I found this astonishing that so many people want to 'change' and are unhappy with who they are. Again, I am referring to health, body image, and lifestyle.

Now I had to make a lot of changes in my life to get to where I wanted to be and to reveal who I really am but I didn't have to change me as a person. I am me and you are you.

So here are my top 6 tips on not 'How to change' yourself as an individual but 'How to change' the things around you and what you do to be able to 'reveal' who you really are. Get it?

1. Do the small things before you do the big things. Do 1% extra each day towards whatever it is you are trying to achieve. Just start with 1% for 3 weeks and see what happens. It's not much. Just 1%.

2. Get an attitude about what you are striving for. Trying to lose fat? Be selfish. Say no to people if it interferes with your exercise time or will compromise your healthy eating plan.

3. Work on will power. There are things that are good for us and there are things that are bad for us. As adults we all know what they are. Take responsibility for your own will power and work on it.

4. Stop blaming others and stop making excuses. The moment you do this and accept accountability for everything in your life is the moment you become most powerful to achieve anything.

5. Perform an act of kindness without telling anyone about it. Just make it random. Trust me. Do it.

6. Learn resilience. Do not give a f*%!$ what other people think of you (unless it's good and positive). Do not care what they call you. It's what you answer to. Do not try and be like anyone else but yourself. Be resilient not to change who you are but be accountable to reveal where you want to be in life.

Life's too short.

I'm Christian M and that's The Final Word.

Your body is your gym

2013-04-08T21:56:00.000-07:00

Lets face it. There is a lot of garbage floating around when it comes to healthy body, healthy mind, and healthy soul. There's even more garbage flying around when it comes to technology and fitness. Sometimes I just don't get it.

But this is what I do get. Time, money, & technology should not be an excuse for not listening and utilising your body to its potential. Over the past 15 years I've been broke, lived out of suitcases in hotels & planes, and also been a victim of the 'I don't have time syndrome'.

So I think it's fair to say I've come across and lived out all the excuses. I have been blessed enough not to have ever had any serious injury or illness so I can't speak on behalf of that. But for the rest of us...

Your body is a great machine. It is complete with the most advanced technology you can ever find in work tools. It speaks to you and gives you more comprehensive advice than anyone ever can. You just have to speak to it and then listen back.

Time? I make time in the morning. Before I watch TV, check my phone, or answer any emails. No matter what happens the rest of the day it's the one thing no one can take away from me - my morning exercise. The above workout only takes 25 minutes max.

Gym? You don't need one. Your body has everything it needs. Check the above video and the many others I have put on You Tube and on this blog. Using your body weight effectively you can create a great low and high intensity workout. Look at above video.

Money? As above. Train at home.

Nutrition? It makes me cringe every time I hear people asking what's good for them and what's not. I think as adults we all know that fried foods, soft drinks, chocolates, white breads, and way too much of it is no good for us. If they don't know then it's just a cop out to plead ignorant.

Magazines, TV, Newspapers, and the Internet is full of information (even though at times some of it utter garbage). We can figure out the difference.

If you feed your body well then you will have more energy to exercise. And when you have more energy to exercise and start feeling good about yourself then trust me you will find time and make time to do it. It's only natural.

Your body is your gym. Look after it.

I'm Christian M and that's The Final Word.

The Attitude of Discipline

2013-03-27T21:43:00.002-07:00

Discipline

What is discipline? This is I believe the most crucial of all the Attitude Adjustments. Without it you are almost certain to stop. I don’t use the word ‘fail’ because I don’t believe there is such a thing as ‘failing’. I think we just stop temporarily and then start again.

Deep within us we have a set of values and purposes that we get up for. Some do it religiously while others do it sporadically. Either way we all have what I call a 'Go' mechanism.

A simple two letter word that I found over the years to have so much profound meaning and impact when deciding which direction I want my life to take. My 'Go' is my health, my fitness, and without sounding too vain my body. I respect it, I enjoy it, and I can control it.

Whatever happens to it is entirely up to me and no one else. What I put in it and how I move it determines how I look, feel, and function. I can be in total control and have total discipline that I’m always feeling great and looking my best or I can have no control (through my own choice) by eating rubbish, not exercising, and drinking alcohol.

I know that the decision I make every morning to get out of bed early and exercise or stay in bed and sleep has an effect on the rest of the day. I know that the decision I make the night before as to what time I go to sleep has an effect on my decision the next morning to get up early or stay in bed.

I also know that the decision I make before I decide what time I’m going to sleep has an effect on my decision about what time I’m going to go to sleep and so on. Do you get the point?

Every decision we make has a direct relation to the degree of discipline we choose to take. The small choices are like a chain reaction to either be in your favour or to go against you. The most powerful thing about this is that it’s totally up to you.

IINENTION! This goes a long way in developing a higher level of discipline. Having the intention to do something and actually doing it or trying to do it is the first step in adjusting your attitude towards discipline. It shows that you want to make a change to your life or an improvement to your health and that you are ready to do so.

When you can look in the mirror and be honest with yourself and say you want it bad and nothing or no one will stand in your way then you are half way there. The other half is actually showing up and following through with the steps.

This is usually the hardest part and it’s not about being motivated. It’s about being inspired. Motivation is temporary. It’s like a shower. You need it every day. Inspiration is about breathing the thing you want so badly to do.

It starts with one simple question; How bad do you want it?

I'm Christian M and that's The Final Word.

It comes down to this.

2013-03-18T04:36:00.003-07:00

Many people ask me what the key to success is. I guess the key is different for everyone because success means different things to different people. What some people want others do not and vice versa.

Being your own boss and having to fend for yourself teaches you a thing or two about business and life. I've always said that small business owners are like street fighters. We are out there everyday giving it our all to survive.

It's not easy. When things are not easy one of two things can happen. You give up or you turn up the next day and you try harder. To give up on the vision is easy. Not to give up is hard and that requires 3 things.

The discipline to keep trying, the consistency to keep trying, and the resilience to keep trying. I believe every person that has ever set out to achieve their vision (and reached it) can put it down to these three traits.

Now while in business you meet some dodgy characters along the way and you also meet some people who are just wasting your time and in your way. These are the ones who zap your energy and are usually the first ones to tell you why something won't work rather then tell you how to make something work.

It is about this time that you realise these people are in your way rather than on your side and it's time to let get rid of them. It may seem harsh at first but in the end you know it's for the best.

After 15 years of being a business street fighter I can tell you now I have come across people with no balls and no integrity when it comes to looking at me in the eye and wanting to do business. This is human nature and something I won't stand for.

The only thing you can do is remember why you got into business in the first place and ask yourself is your vision big enough to overcome the obstacles. If it's in your heart then I truly believe it is.

It wasn't meant to be easy but I can assure you in the end it will be worth it. Just remember;

Discipline/Consistency/Resilience and never forget your integrity....and your balls!

I'm Christian M and that's The Final Word.

What does Old School mean to you?

2013-03-05T03:55:00.002-08:00

In general this phrase which has been passed on from generation to generation without thought comes with a lot of misconception and folklore.

Is ‘old school’ a method of training that is obsolete and is of little and no value in modern fitness training or is it a tried and true concept that should have been retained and blended with the new era of fitness training and technology?

Old school training can mean different things to different people and generally refers to a method of training that is no longer accepted in the modern era of fitness because it is either too hard, too dangerous, or of no real benefits.

Sure we have advanced a great deal in technology as well as explored hundreds of ‘new and improved’ training techniques but have we complicated fitness to a level that now invokes confusion, boredom, and frustration among its participants?

I like to refer to ‘old school’ training as something of value and passion that inspires people never to give up rather than labeling it as an extreme form of training putting the body at risk of injury.

It is a style of training that does not necessarily mean it is too tough or too dangerous but a belief in one self that no matter what the odds are you can achieve great things and fight your way out of anything.

So why do we use the term ‘old school’ training? The term comes from many great comeback movies we have come to love over the years such as Rocky, Cinderella Man, Gladiator, and Remember the Titans.

We often find ourselves thinking back to scenes of this genre of movies that inspires us to keep going no matter how tired, sore, and defeated we feel.

Old school training is usually associated with exercises relating to boxing, boot camps, and kettle bell training which seems to be quite ironic considering these are the fastest growing disciplines in the world of health and fitness.

What makes it more ironic is that these three methods of training have actually been around since ancient times of gladiatorial battles and warrior wars.

Soldiers, gladiators, and warriors were engaged in this style of training not only to help them gain more speed, power, and strength but also to have the mental edge over their opponents to overcome fatigue.

Sometimes what we fail to understand as health and fitness professionals is that results are inspired by desire and felt by passion rather than being motivated by facts.

While we try to complicate the way the human body works and what ‘we’ think works best for our clients we detract from the simple fact that our clients work best by how they are made to feel rather than how they are made to look.

So as far as ‘old school’ training is concerned what we have is not necessarily time tested methods of exercise but rather inspiring thoughts of belief that keep us going in our most weakest moments of pain, fatigue, and boredom.

I'm Christian M and that's The Final Word!

The vision was bigger than the struggle

2013-02-28T02:40:00.000-08:00

When I first told some people that I was going to make my own reality documentary show I got a few funny looks. It's standard and only normal.

For the past 2 years between meetings, emails, phone calls, and pitching the idea I must have gotten over 150 no's and setbacks. It's standard and only normal.

So it's at this point where you just feel like throwing your hands up and saying stuff it maybe it won't work. But then something happens. You wake up the morning after the night where you decide to give up and you feel so uninspired and directionless.

You just see yourself as someone who is existing waiting for who knows what and everything that comes and goes in your life are just distractions until you die. But then something happens.

You say enough is enough and you quit with the self pity and the excuses and you decide to get off your ass and do it. The vision starts to become bigger than the setbacks and bigger than the people who criticized you for having a go.

You realise that everything that happens from this point on is up to you and no one else. The bottom line is when I couldn't 'find' a way to make a show I 'made' a way to make a show and that started by stopping the blaming of why things didn't work out. They just didn't and that's that. It was what it was and now it's time to move on and get over it.

So here is a preview of my latest project. The Fight Experiment. I'm not sure if it will be a success or not but the bottom line is that I decided to have a go and the first step to doing that was to just show up...one day at a time.

I'm Christian M and that's The Final Word.

Once Were Enemies - An end to bullying

2013-02-21T12:11:00.001-08:00

The Attitude Era - Getting selfish.

2013-01-02T03:48:00.001-08:00

It's the new year and so many resolutions are flying around that they could have their own airport. The usual ads are on TV and in magazines about quick and easy weight loss methods - whatever that means.

At the beginning of December 2012 I could hear people saying that they can't wait for the year to be over and that 2013 will be their year of conquering their health and fitness. Maybe so.

January comes around and the festivities continue and then it's Australia Day. So then they tell me they will start after Australia Day which brings us into February. 2 months after their initial declaration.

Let me tell you something. The difference between 2012 and 2013 is a split second. From the 31st to the 1st nothing much changes. Not even your attitude. But that is the one thing that needs to change.

I say to people in December why wait till the new year? Start now. Make your stand now and stop with the procrastination and blaming of circumstances which prevent you from going where you want to go or being who you want to be.

This takes attitude. This means being selfish. This takes the courage to say to everyone around you enough is enough and it's about time this life started to be about you.

We are in an era of awareness. An era of attitude where we have learnt that no longer will we settle for mediocrity or other peoples bullshit.

There is an uprising among our consciousness that we deserve to be content with our lives and we should not give up in our pursuit of this.

There is nothing wrong with this attitude as long as you don't hurt people along the way. As long as you are not cruel to others. As long as you put your heart and soul into everything that you do and you do it with purpose.

If you want something then don't wait for a silly resolution to make it happen. Don't wait till the 1st, or the 2nd. Be selfish and do it now.

It's your life so play by your rules.

I'm Christian M and that's The Final Word.

The 6 best exercises. And the only ones you'll ever need.

2012-10-29T18:53:00.001-07:00

Over the years I have tried every exercise, seen every gimmick, and trained thousands of people.

Looking back on it now I realise how simple it actually is. I thought if I could pick 6 of the best exercises what would they be and why? This is what I came up with.

What I love most about these exercises is that they are not time wasters. Get in and do them and then get out again!

Dumbbell Clean & Presses - This is a great total body movement that incorporates all the major muscle groups leaving you breathless feeling muscle fatigue all over. What does this tell you? Yes you can get a 'cardio' workout by standing on the spot while building muscular strength, endurance, power, and size.

Kettlebell Swing - I've only gotten into this movement in the last 2 years and I must say it feels like the updated version of the clean and press but with a swing. Total body conditioning is what I call the KB swing. It engages multiple muscle groups giving you that 'cardio effect' while enhancing total muscular development. Great calorie burner!

Deadlift - The mother of all exercises. Just standing on the spot and dead lifting the bar off the ground multiple times will tell you why this exercise helps build strength throughout your entire body. In a single repetition it engages multiple muscle groups shunting blood throughout your entire body. This is that feeling you get when you are out of breath.

Spiderman Push Up - Any type of push up is great but this one takes the cake. It is like a normal push up but as you come down you bring one knee towards your elbow and then alternate with the other side. Great for building upper body strength and endurance but also good for engaging more of your abdominal muscles into the workout.

Chin Up/Pull Up - Any exercise that requires you to pull or lift your body up from the ground is a great exercise. There is no greater sign of strength than being able to do this! Great for every muscle in your upper body.

Burpee - Can't run, cycle, swim, row, or lift weights? Then this is the exercise for you. Jumping down on the ground into a push up and then jumping back up into a squat jump. That's how easy it is to describe. The burpee is a great exercise to do if you are trying to lose fat and improve your aerobic and anaerobic conditioning. Your muscles will feel it too!

So there you have it! My Super 6. Don't go and do them all at once. Try a one or 2 the next time you are in the gym and if you don't know how to do the movement correctly then ask a trainer to show you (or dare I say it look it up on You Tube).

I'm Christian M and that's The Final Word!

Fighting Fit

2012-10-23T19:52:00.002-07:00

I am not a Doctor. I am not a Dietitian. I am not a Spiritual Healer.

I am a Physical Development Coach with a Degree in Exercise & Sport Science. That’s it.

Over the last 15 years I have tried every diet and almost every training discipline possible. I have traveled to 25 countries exploring my field of work and put my body through all kinds of tests.

I have worked with the best athletes and sports teams Australia has ever produced. I have also worked with some of the nicest people that had nothing to do with sports.

So what is Fighting Fit? It is not a science as such but an attitude. It doesn't count calories or create tasty recipes. We eat what we have to eat and we eat when we need to eat.

We don’t have technology to measure your heart rate. We just measure your determination to see how big your heart is. The Fighting Fit philosophy is based on one simple principle. Accountability.

You and you alone are responsible for everything that happens to you. How you eat. How you train. But more importantly, how bad you want it.

Your degree of discipline is decided by you and will directly determine your degree of results.

HIGH VOLUME INTENSITY Training:

This means doing as much as you can within 30 minutes. By yourself. This is where I ask you not to talk to your friends or the people around you about what happened on the weekend.

This is where I ask you to go within yourself and unleash your beast for training. To do this you will need to focus. Conserve your energy for the reps in front of you and not the conversations around you.

Your body will respond to the constant intensity by forcing your muscles into submission which helps stimulate growth and shift body fat. Try this on for size;

I'm Christian M and that's The Final Word!

900 Reps to Fitness.

2012-09-26T20:55:00.001-07:00

By now most of you know I love to give the whole body a good smashing rather waste time doing 5 different exercises for the one body part. I'd rather do one type of exercise and work 5 different body parts.

This is what I call maximising your workout and being efficient with your time and training. Today we are going to work towards 900 repetitions. Now fitness means different things to different people so hopefully there is something in here for everyone Aerobic & Anaerobic conditioning, speed & power development, strength, and fat burning.

We are going to be doing 3 sets of 10 to 50 to 10. Below I have listed all the exercises and their corresponding repetitions. It is easy to follow. You will need some dumbbells as well.

The First 300!

10 Push Ups
20 Lunge Jumps
30 Sit Ups
40 Mountain Climbers
50 Squats
30 Seconds rest and now start at 50 and work your way down with the same exercises.

The Next 300!

10 Dumbbell Shoulder Presses
20 Dumbbell Bent Over Rows
30 Up/Downs from Knees
40 Triceps Dips
50 Crunches
30 Seconds rest and now start at 50 and work your way down with the same exercises.

The Last 300!

10 Burpees
20 Dumbbell Clean & Presses
30 Tuck Jumps (Knees to chest at the same time)
40 Crunches
50 Straight punches holding 2kg dumbbells.
30 Seconds rest and now start at 50 and work your way down with the same exercises.

The best thing about this type of training is that you may only start with the first 300 or a complete 300 and half of the second 300. The aim is to work your way towards 900 for a total body conditioning. I can guarantee this will take care of the boredom you feel while sitting on an exercise bike or running on a treadmill.

Now print this off and go and have some fun!

I'm Christian M and that's The Final Word!

The 5 minute Fix

2012-09-16T14:30:00.003-07:00

There are so many ways to get fit, lose weight, become strong, feel healthier, and run faster. The one thing that you need on your side though is a bit of time.

Now I am not talking about a lot of time but you need to set some aside to achieve the outcome you desire. Time is the most used excuse in the health and fitness world. Today we will fix that because all I ask of you is 5 minutes.

Now if you can motivate yourself to exercise for 5 minutes I can assure you that you won't want to stop and you'll probably decide to go for another 5 minutes.

So what I want you to do is break up your exercise routine into 5 minute blocks and it is up to you how many you do. I find most people end up doing about 4 or 5 blocks which is enough to start with. So here is my routine.

1st 5 minute block is a jog/walk/cycle. If you can get through this you'll be up for the next 5 minutes.
2nd 5 minutes is walking lunges with push ups in between. Walk 10 lunges and then drop for 5 push ups. Keep this up for 5 minutes. If you decide to go another 5 minutes please read on.
3rd 5 minute block will incorporate squats and shoulder presses (you will need some dumbbells for this). 10 squats and 5 shoulder presses. Keep this up for 5 minutes.
4th 5 minute block will involve abdominal exercises and triceps dips. Start with 10 dips on a bench/step and then 20 ab crunches. Keep this up for 5 minutes.

Here you have 20 minutes of exercise which can be done at home, park, or at the gym. If you have another 5 minutes left in you then I suggest going for a jog.

This will cap you off at 25 minutes and should leave you feeling motivated to come back again for more 5 minute fix's. This is how easy it is to exercise. As I said there are many ways to achieve your goals. All you need to do is find the one that works for you.

I'm Christian M and that's The Final Word.

Training for Fat Loss

2012-09-11T18:43:00.003-07:00

There's no denying that one of the most popular requests from people hiring a personal trainer is "how do I lose weight?"

It's almost like a seed that is planted in people's brains that at some point in their life they will not be happy with their body and will need to lose weight. So why do we get to this point?

I knew a coach who used to respond to people asking him how to lose weight "don't put it on in the first place!"

This was an interesting way of putting it and I guess it kind of made sense if everyone had access to the education, knowledge, and means to not let them get to this point. So for those of us that have got to this point what do we do?

Let's not kid ourselves and think that food does not play a vital part in our weight management because it does. That's that! No big bones, no genetics, and no slow metabolism. We eat too much.

So now to the training. What's the best way to train for fat loss? There are many ways but one of my favourites is what I call the 6 sets to 60 circuit. It burns and it works. Simple! This is how it works.

These are your 6 exercises:

Push Ups
Squats
Shoulder Press (Barbell or Dumbbells)
Stair/Mountain Climbers
Bent Over Row (Barbell or Dumbbells)
Sit Ups

Complete each exercise for a total of 30 repetitions. In between each exercise have no more than a 15 second rest. After you have completed the 6 exercises have a 1 minute rest.

Complete each exercise again for a total of 20 repetitions with only a 10 second rest in between each exercise. Have a minute rest after completing all 6 exercises and then go around again completing only 10 repetitions of each exercise.

Remember to spend at least 10 minutes prior warming up and loosening up the joints. Do your best and have fun with it!

I'm Christian M and that's The Final Word!

My Training My Diet

2012-09-04T18:45:00.003-07:00

Many people have been asking what a typical week looks like for me with food and exercise. I thought I would try and summarise it as best and let you take what you want from it.

Remember what suits me doesn't necessarily suit everyone so this should only act as a guide. When I refer to exercises their are plenty of blogs I have written with exercise routines.

Wake up early enough to get 45 minutes of exercise in. Start the week off with a 20 minute run and then I pump out 300 reps of 6 exercises. This means I do about 50 reps of 6 exercises I have chosen for the day. They can be weights based or body weight exercises. Don't make it complicated - Just pump them out.

I start with one exercise and do as many as I can up to 50. When I can't do anymore I move onto exercise number 2 and I continue with this sequence until I have completed 50 reps of each exercise = 300.

I do this routine every second day.

Example of Day 1:

Push Ups - 50 Reps
Squats - 50 Reps
Mountain/Stair Climbers - 50 Reps
Dips - 50 Reps
Lunges - 50 Reps
Sit Ups - 50 Reps

Example of Day 2:

After my 20 minute run/cycle/walk I put together another body weight exercise routine. This is what I call a Gladiator.

10 Burpees
20 Push Ups
30 Sit Ups
40 Mountain/Stair Climbers
50 Squats

Using 2kg dumbbells I punch out in front 300 punches. I then work my way down from 50 with the above exercises. At the bottom I pump out another 300 punches.

Breakfast - I am not a big breakfast eater so 2 Pieces of fruit and some raw nuts does me fine. If I am still really hungry I will have a protein shake with water but if I am trying to lose body fat then I try and limit my intake. I can usually hold out till lunch.

Lunch - I love my salads. Nothing beats Baby Spinach, Tomato, Cucumber, Carrot, Mushrooms mixed in with either grilled chicken or tuna or boiled egg. This should keep you full for a few hours.

Afternoon Snack - This is when I get a little hungry so I make sure I have a fruit and some raw nuts on hand to get me through to dinner.

Dinner - Vegetables and more Vegetables with either grilled chicken or fish. If I am not having veggies with my meal then I will not be satisfied and will tend to snack later on in the night - usually on junk food which is not a good idea.

So there you have it. Nothing complicated. Easy to follow and available for anyone and everyone to do.

Hope it helps.

I'm Christian M and that's The Final Word.

It's not what they call you...

2012-08-29T12:29:00.001-07:00

Throughout my entire school life (12 years) I was always too embarrassed to get changed in the locker rooms or participate in the swimming carnivals. The reason was simple. I was fat, overweight, full of blubber, and any other name you can think of that kids use to tease someone.

Yep that was me. It's a funny thing you know because all your teachers and parents would say not to worry about it and that I should not be embarrassed to take my shirt off. If anything I should be proud of who I am and the way I look. The reality was that I didn't feel that way at all.

Then one day things changed. I went on my weight loss adventure. Lost over 55kg and packed on some serious muscles. Spent thousands of hours exercising, thousands of dollars on gym memberships, and thousands of kilometers running/cycling/rowing. So I got fit.

I gave up a lot and made many sacrifices in order to go back to that kid in the locker room and say hey it's OK to take your shirt off now. No one will laugh at you anymore. Perhaps they will be proud of you. The teachers, the parents, the kids, and anyone else you had to impress.

So that's what I do now. I take my shirt off. Occasionally I get paid for it. I am happy to pose for photos while at the beach or pool without running to put a towel around me. It feels great. Some call it confidence while others call it vanity.

Others may see it as me loving myself a bit too much. Sure I love myself. If I don't then who will right?

The funny thing is that while there are many people that admire and are proud of what I do there are just as many shouting at me to put a shirt on and stop being so vain. Then comes all the jokes about not being able to afford a shirt or did I forget it at home, etc, etc.

So I think back to that kid in the locker room again and wonder gee maybe I should keep my shirt on and not show off how proud I am. This thought only lasts a second because I remember how much I had to sacrifice to have this moment of glory in my life to go back and show that kid and any other child out there that with hard work you can achieve anything in life - and we shouldn't be ashamed of it.

I guess the bottom line is that people will always have something to tease you about or laugh at you about but I like to remind myself perhaps they are just jealous of you about....

Remember my friends it's not what they call you, it's what you answer to! So go ahead, take your shirt off and stand proud.

I'm Christian M and that's The Final Word.

The fat loss myth.

2012-08-05T21:18:00.002-07:00

I often wonder how can it be that we are so much more informed about health and well being than ever before but the world is the fattest and sickest it's ever been?

Technology, medicine, and education has come so far in the last 20 years that we should really have no excuse to be unhealthy but the reality is that we are!

I guess this can come down to a lot of things and we always seem to blame someone or something for it but the truth is society wants us to be fat and sick. Why? Because quite simply they make money from it.

Being overweight and unhealthy is big business and keeps many people in jobs and even more organisations in business. So what can we do about it? Do we have to abide by this or can we take charge of our own lives and 'stick it to the man'?

The best part is that the choice is completely up to us. This is empowerment. This is the moment when you take a stand and say enough is enough and no one or no thing will dictate how I live my lifestyle.

There are many great health and fitness professionals and organisations who really care for your well being and you know who they are when all they want you to do is get healthy and never have to see you again.

If you are disciplined enough to do it on your own then even better. Take charge, hold on, and don't look back. As I always say - Get fit or die trying!

I'm Christian M and that's The Final Word.

The Fighting Workout

2012-08-02T18:37:00.001-07:00

There is one thing that you can never predict in any combat sports and that is how the fight will end. Sometimes it ends bad and that's just the way it is.

One of my favourite workouts is what I call the Fighting Fit routine which although doesn't determine the outcome of a fight but it prepares you as best as possible. It goes like this.

There are 4 exercises and each one has it's own repetition system. The exercises I have chosen today are;

Barbell Clean and Press - 15 Reps
Kettlebell Swings - 20 Reps
Bent Over Row - 25 Reps
Decline (Feet on bench) Push Ups - 30 Reps

This is your first round. On the next round you need to drop off 3 Reps off each exercise. On your 5th set the reps should look like this;

Barbell Clean and Press - 3 Reps
Kettlebell Swings - 8 Reps
Bent Over Row - 13 Reps
Decline Push Ups - 18 Reps

You need to select a weight that will challenge you on the last reps of each exercise. If you are breezing through these than chances are your weights are too light.

To finish off I do what I call a bone rattler which basically means I pick one exercise and try to do 100 Reps of it to really rattle my bones. It can be Mountain Climbers, Sit Ups, Lunge Jumps, Squats, or 100 Punches holding dumbbells.

Enough said. Have a good fight!

I'm Christian M and that's The Final Word.

Have we lost all self worth?

2012-08-01T15:21:00.001-07:00

It amazes me when I hear so much criticism, excuses, and judgement about why things go wrong. I am specifically referring to the constant blame of social media in terms of why our Olympic athletes have 'failed' or even closer to home I hear people blame social media for their relationship breakup or job loss.

First of all our athletes have not failed and second of all YOU are responsible for your own actions not social media. Have we lost all value and self worth of ourselves that we need to find an excuse as to why things don't work out?

I know life can be tough and the world can seem like a selfish place so it's only natural to point a finger at others to make us feel better but I have always said while pointing a finger at someone how about opening up the rest of your fist and give them a hand.

You will discover that the most powerful moment in your life is when you accept responsibility for your own actions and be accountable for what went 'wrong'. It will also give you a sense of identity that you can stand up and say hey I'm in control of my life and no one else.

The way you react, respond, and avoid is always up to you and it is the one thing that can never be taken away from you - not even social media will ever have the power to do that.

I'm Christian M and that's The Final Word.

The only 3 exercises you'll ever need.

2012-07-30T21:33:00.000-07:00

You know the one thing that I find the hardest about exercising is the thinking. Thinking about what I am going to have to do and how many reps, sets, and time of it all.

Sometimes I just want to smash my body with one exercise until it feels like it's about to fall apart and that's it! Obviously with one exercise it would be pretty boring and I'd want to target other parts of my body so perhaps three would do.

This is what I came up. I picked 3 'cardio machine' exercises and 3 body weight exercises. These are the simplest to use and perform in any gym environment.

Cardio Machine Exercises - 10 Minutes on each one.

Treadmill - Start with a moderate to high intensity run for 10 minutes only. I would rather you spend 10 minutes at a quality intensity than 30 minutes going for a Sunday stroll.

Rowing Machine - This is the most under rated piece of equipment in the gym. Not only is it great for cardio conditioning but it also works all the muscles in your arms and back. Great for muscular endurance.

Exercise Bike - Probably my least favourite of all the machines but still does the job and it's only for 10 minutes. Pedal hard, go fast.

Body Weight Exercises - Your aim is to total 100 reps of each one.

Push Ups - Aim for 100. You do not have to do them all in one go. Once you hit failure go onto the next exercise and then come back to Push Ups on the next round.

Squats - Aim for 100. Make sure your squats are deep and your feet and legs are at least shoulder width apart.. Aim to touch the ground with your fingers. Like the Push Ups you do not have to do them all in one go. Come back to them once you hit failure.

Sit Ups - Aim for 100. Make sure you do these unassisted meaning do not place your feet under something and do not get someone to stand on your feet either. Aim for your hands to at least touch the top of your knees. Just like the Push Ups and Squats do as many as you can and then come back to them.

As I mentioned before this is a great workout to improve your muscular and cardiovascular endurance all the while burning heaps of calories. The best part about this is that you do not need to think too much about it. Just aim for the numbers.

I'm Christian M and that's The Final Word.

The Fast and The Furious.

2012-07-24T11:07:00.004-07:00

I've been in situations where I've had to get fit pretty quickly or shed some body fat and build some muscle. That's just the way things are sometimes with the job you have. I am always looking for ways to have a super fast and super intense workout with great results.

To me it all comes down to speed. If I only have 30 minutes to spare then I need to get in as many reps, sets, and exercises as I can in that 30 minutes. And to that I need speed. Safe speed that is.

I come up with at least 7 exercises and make sure I get through 7 sets within a 30 minute time period. Why the number 7? Well because it's more than 6 and less than 8. To be honest I don't know why I picked 7 but I just did and I won't spend my time over analysing it.

On the first round of exercises you must start with at least 24 reps and then reduce the reps by 3 on each round. This means you will finish at 6 reps. Here are the 7 exercises with a brief description of what each one is designed to do.

Burpees - Total body power.
Squats - Lower body stength and endurance.
Push Ups - Upper body strength and endurance.
Lunges (each leg) - Lower body strength and endurance.
Sit Ups - Abdominal strength and stability.
Tricep Dips - Arm strength and endurance.
Mountain Climbers - Lower body speed and upper body stability.

This workout is intense and will certainly get your heart pumping so take it easy if you have to. If you can't get through the 7 sets then that's ok but try to improve the next time you do it. Your aim is to go through all the exercises with all the required reps rather than do less reps and all the sets.

It's not easy but when someones chasing you it's time to get fast and furious.

I'm Christian M and that's The Final Word.

The best workout I've ever done.

2012-07-12T02:37:00.002-07:00

A few years ago I was fortunate enough to spend a couple of weeks at UCLA working with some pretty amazing trainers. One in particular was a no nonsense type of guy. I liked him from the start. His first words to me where "Son, if we ain't got it, you don't need it".

Basically we were in a state of the art gym that had everything so nothing was really missing but the one thing that struck me the most was the simplicity of the training. Although everything was pretty high tech and I tried to use everything available he would always walk past me and say "Son, you're wasting your time".

Now you're probably wondering what the hell this guy was on about because I certainly was. His message to me became very clear. Simplicity! We are at a stage where everything has become complicated and we have forgotten the key ingredient in getting fit. Our bodies!

New research is coming out to back the current research which was to prove the past research wrong, etc, etc, etc. You get my drift? I remember asking him why some athletes were doing specific exercises and his response to me was "Son, I guess because it works". When I asked him why it works he would simply explain that it has always worked so he doesn't ask questions.

I thought about this a lot and tried to imagine some of my own training that I do for myself and for my clients. Do I really know why I do certain exercises over others? Sure I know the fundamentals of them but do I know every intricate science of it? The answer is no. I just do them because I know they are effective.

Since then my training has changed. I make things up as I go and I am more freestyle with what I do. It motivates me to experiment and try different things. Do I know why I am doing them all? No but I can see results so I will keep doing them without complicating things.

I learned the best workout from that trip. It's the one that I show up to and just get done. No questions asked.

I'm Christian M and that's The Final Word.