Kamil Health Coach

PT Típ to help you focus and stay on your weight loss path which we rarely talk about.

Whenever someone asks to work with me my first question is:

"What would you like to achieve?"

Answer usually is:

"I'd like to lose weight".

"OK, that's good, but do you have any specific number? How much would you like to lose? How much you weight now? How much you want to be? Do you have any time frame for that?"

Losing some weight it's a good base, but in order to be successful you need to get specific.

Here's my little goal setting 101

1. Write down your goal. Be as specific as you can. If you want to lose weight, put numbers. Get into as much detail as possible

2. How you going to measure your progress? How often? Stay on top of the thing. Use reliable methods. By tracking what's going on accurately you can adjust your actions as needed.

3. Now is that goal within your reach? Dream big, but don't say "Lose 30kg within 2 weeks", unless you not going to cut your legs off, it won't be possible..

4. Now ask yourself "Why do you want to achieve that goal?" when you have an answer ask another "Why?" to that answer, why this outcome is important to you, and then another "Why?" to that answer... Repeat 5 times until you get into core of your desire. You might discover that need to achieve something is related to your deep feelings. Those feelings will fuel you through the process.

5. Last is time. Set yourself deadline. So you can hold yourself accountable. Time is running, are you doing whatever you can to get to your goal within time frame?

When you have that goal ready identify actions to get there in form of to do list. It can be some daily habits, or blocks of time reserved to do something.

All you need to do now is execute these actions, track your progress, and adjust the actions as needed.

For ship in order to get to the destination the course has to be set, and need to be regularly checked, as engines are working every day to push it in the right direction.

Same applies to your goals.

Makes sense? Like if you agree

Gym gives your muscles impulse to grow and extra boost in calorie expenditure, but where the real magic happens is outside of training activity.

It's not easy to build fitness if your only activity through the day is gym. That is why when working with clients I put quite a lot of accent on that and encourage my clients to do whatever it takes to get off the desk and go for at least 30 minute walk every day.

Tuesdays meant to be my rest day, so I went for walk to the beach. To say Hi to the sea, then went a bit in the other direction to buy some groceries and headed back home... Over 7500 steps and around 400 kcal burnt because of that.

On top of that I got some vitamin D from the sun and fresh air.

Now I can sit by my laptop and start working.

Day 2/100 of my challenge to get back to the best fitness of my life (and more).

Like if you do 8k (or more)steps per day

You should read this post if you have hypertension and taking medication.

Also feel free to share it with someone who's having problems with hypertension, might really need it.

I explained here how most medicines influence your workout, so you can plan appropriately.

Normally, I don't talk much about my work with people sent to me by GP to exercise, but I guess I should do that more. Maybe one of you my people, or someone you know will need that kind of info.

So, here's the list of most commonly prescribed medications for hypertension, how they work and what do you need to keep in mind while planning your workouts with them.

LOSARTAN
Block the receptor of the Angiotensin ll protein, preventing it from raising blood pressure.
Side effects: Raised potassium, Joint or muscle pain, Dizziness, Mild hypotension.
When exercising avoid fast postural changes and sudden standstill as you may get dizzy.

HYDROCHLOROTHIAZIDE
Vasodilates blood vessels. It makes you urinate more to reduce blood volume.
Side effects: Gastro-Intestinal disturbance, Electrolyte imbalance, Impotence, Postural hypertension, Gout, Leg cramps, Dizziness, Dehydration, Aching legs.
When exercising avoid fast postural changes and sudden standstill as you may get dizzy. Avoid heavy sweating as you're likely to dehydrate.

AMILORIDE
Retain potassium and is a weak diuretic
Side effects: Gastro-Intestinal discomfort, Leg cramps, Dehydration, Nausea, Headache, Dizziness, Aching legs.
When exercising avoid fast postural changes and sudden standstill as you may get dizzy. Avoid heavy sweating as you`re likely to dehydrate.

METOPROLOL
Blocks beta receptors of the heart, which causes reduced speed and force contraction of the heart
Side effects: Bradycardia, Hypotension, Heart failure, Fatigue, Gastro-Intestinal disturbance, Sleep disturbances, Rash, Cold feet and hands, Urinary incontinence.
Decreased resting heart rate, Suppressed heart rate response to exercise, Reduce exercise capacity as you` re easy to feel fatigue.

QUINAPRIL Preventing angiotensin I being converted to angiotensin I which causes circulatory volume retention. These improves left ventricular function
Side effects: Hypotension, Dry cough, Renal impairment, Nausea, Fever, Rash, Headache, Fatigue, Dizziness
Avoid fast postural changes and sudden standstill as you will get dizzy, Irritating cough, Fatigue

NIFEDIPINE
Reduce the flow of calcium to the vascular smooth muscle causing a weaker contraction and relaxation of the blood vessel.
Side effects: Ankle swelling, Ankle and foot pain, Flushing to the face, Bradycardia, Headaches, Constipation, Urinary frequency in men, Muscle cramps.
Avoid fast postural changes and sudden standstill as you will get dizzy, Cramps, Fatigue

PRAZOSIN
Blocking the effect of noradrenaline in peripheral arteries and smooth muscles. This will see a reduction in resistance to blood flow.
Side effects: Postural hypotension, Drowsiness, Dizziness, Headache, Vertigo, Nausea, Fatigue, Depression.
Avoid fast postural changes and sudden standstill as You will get dizzy, Syncope

P. S. I have to confess that years ago, when I was studying for my GP Exercise Referral diploma, it was a real pain in the ass to learn about all of these health conditions (and it's a lot of them, trust me😅), medications, the way they work and side effects, test results interpretation etc. But actually it's satisfying to work with people and make an actual positive impact on their life.

What do you think about these key points from the morning routine I've recently started?
I share the results I've noticed at the end.

1.Get out of bed when you wake up -don't start day scrolling.
2.Breakkie. High protein, fat and loads of veggies. Keeps me full for ages and limit my snacking through the day.
3 Coffee on the balcony enjoying the sun, read for 15-20 minutes and charge batteries..
4.Go to the gym. Good workout makes me feel more energised for the day.

Now what improvement I've noticed... Honestly, not much 😅

Except that I finally found the time to read in peace, and because sunlight exposure at the morning my circadian rhythm is better so I sleep well.

And one more thing... I'm stuffed after this breakfast so I eat less through the day.

Is it worth it? Only if you want a bit more structure into your day, so I think it's good when you work from home independently.

Is it for everyone? ABSOLUTELY NOT. I can do that because I don't have family, responsibilities, fixed working hours and time at the morning.

Conclusion...

You've heard millions of gurus telling you how to live and what to do, but don't rip your guts off to match unrealistic expectations of some guy who have absolutely no idea how your life looks like.

It's good to have some kind of structure and routine because it's a safety net you can always come back to if things get manic, and takes away a bit of the decision making from your day.

However, while structuring routine for yourself use your own brain and think what's best for you instead of listening to some guy.

Be good
Kamil

Having back pain is like having bad relationship - it's hard and painful, but when you finally move on, you realise how many things you can do without it

BTW. I can help you fix back pain, but I'm rubbish with relationship advice

Towards the end of our work together Chantelle managed to lift weight on the barbell equal to her bodyweight 40 times🤯

But we not only worked on her training, same time we worked on her nutritional habits and stop snacking which all together helped her get in shape.

Always happy to read reviews like that.

If you'd like to know more how I help my clients, send me a DM and I'll send you more details.

I'm proud that I could be part of journey.

4kg down and 7cm less in waist and that with absolutely crazy work schedule and without making her whole life revolving around the gym🤯

Big well done girl😊💪

If you'd like to know more about my online full body and mind transformation Shape and Strength coaching programme there's no better time than now.

This week I'm enrolling 5 women who want to lose weight, get in shape and build confidence in 90 days to the next round of my programme.

If that's something you're interested with send me a DM, or comment INFO for more details👇

It is interesting how environment we are in shapes us.

Here's two proofs of that.

Fun fact number one - I never was a people's person until I started to work in the gym. Life can be tricky😁

What was scary and uncomfortable, became one of the coolest thing in my job as a trainer is that I meet people from every background and every profession...

..and often connect them. Honestly, I do some serious networking here😉

Fun fact number two is that I was such a shy kid... You wouldn't believe. When I was in school I couldn't talk to attractive girls and was intimidated, by big muscular men.

Now, I feel super comfortable talking with anyone (sometimes can't shut up😜) and those big scary guys are often a good buddies of mine.

That shyness is all gone.

Should I call it exposure therapy? 🤔

That's a really good reason to get out there, if you're lacking that confidence, get yourself into an environment where you don't have other choice than move outside of your comfort zone.

At the end of the day you can only grow if you do uncomfortable things until you become comfortable with them.

Just a thought.

What do you think?

10 weeks - 11cm down in waist
And that while working in the restaurant.

How?

1. Three 1h workouts a week
2. Looking after the food... No, not a diet. Just being aware of what and how much he should eat.
3. Being active on the regular, daily basis. Walk, cycle etc.

Simple as that.

After the initial 3 months of our work we decided to put more muscle on and get him stronger.

Stay tuned for more Weitao's progress reports and follow to learn how you can get such a spectacular results.