Tuesday, 28 January 2014

Do Your fitness goals have an expiration date?

There is no time limit on your dreams. There is only one best before date on your body; best before you die.

So, until then live out you dreams, chase your desires and make your reality a happy place to live!

But remember, dreams come in all shapes and sizes. Don't belittle the man whose dreams is simple to walk a bit faster to work. Same as don't be jealous of the man whose dream is to win a marathon. Live out your own dreams. Chase your own desires.

But remember a dream is something you are working towards. A fantasy is something you just hope to happen but you know it most likely won’t. A fantasy is something you aren’t working towards achieving. Example, a dream can be to run that marathon. However, if you aren’t a professional athlete or at least training as dedicated as one; a fantasy is to say you are going to win the Marathon…

So in terms of your fitness goals;  sit down and decide what you really want. If your goal is just to lose some weight and feel healthier; you will still need a training plan and diet plan. It doesn't not need to be complex, just something that makes you aware of foods/workouts to help you reach your goal.

However, if your goal is to compete or get a fitness model body you need more dedication, time and intensity. So, if you aren't training and eating as close to a professional athlete or bodybuilder as you can then your dreams maybe turning into fantasies; so GET DEDICATED!


In life and especially fitness follow your dreams but don’t become delusional with fantasies.

So good luck on your fitness journey. Enjoy every step of this amazing life!

I always say the Three Cs of life are choice, chance and change; YOU have to make the choice to take the chance, if you want anything to change.

Antoine Allen

Sunday, 26 January 2014

What is the fitfam? What does it mean to be a brother or sister of fitness? Help don't hurt!


Help don't hurt! Simple as that. If the fitfam is the fitness family. Then we should be helping not hurting each other!

Simple principles in a complex world. Why? Because some people find it hard to do the simple things well. 

Being a critic is easy; whereas pursing your dreams is hard. 

Hence, why there are so many people quick to judge and very little people living out their dreams. Why? Because it takes no skill to criticize, no training, no attempt to liveout your own dreams; no fear of failing but also as karma would have it; no potential for glory.

It is the safe but sad option; to tell someone they are not doing things in a way that you deem correct. To ridicule someone for attempting something new! 
instead of showing them what they are doing right and how they could improve. 

It is the easy option to comment, judge and critique. It is the easy option to knock down those attempting to rise up; attempting to make a change and dreaming of making the impossible possible. 

The shining light! Is to remember there has and never will be a statue made for a critique!

If you help someone, one day they will hopefully find a way to help you back. If you hate on someone if you are lucky they will take the moral high ground and ignore you. Or they may just hate on you and make you know just how it feels! 

So...
Be a doer. Be a praiser. Be a lover. Be a helper. Don't be a hater. 

I always say the Three Cs of life are choice, chance and change; YOU have to make the choice to take the chance, if you want anything to change.

Antoine Allen

Comment below your thoughts


Free Beach Body Full Gym Abs workout Part 1




We all want those abs we see on the cover of fitness magazines and celebrities.

However, most of us are under the delusion that a couple of sit ups, crammed into the end of the session will work magic. Sorry to be the bearer of bad news but you are wasting your time. If you want a beach body, you will need to put in some hard work and time.

So You can carry on reading or click the video above and watch me doing the Full abs workout below! 


Obviously, nutrition is key to lowering your body fat. (Click here to see my diet plan post for men and click here for women)

However,  low body fat doesn't mean you will instantly have the body to run slow motion down a beach in L.A. You need to put in some abs training/cardio so your core is solid and your abs are ripped!

Here is an intense workout plan for men and women looking to train their abs hard!

I have put the workout on to a picture so you can save it to your phone. 

Done this? Well check out part 2!!!!! Click Here 



Here is the workout:

Knee Raises: 3x30

Superset Cable crunches & Sit ups: 5x20/20

Cable crunches: 3x12

Russian Twists: 3x30 (use a 5,10 or 20kg plate depending on fitness level)

Side Dumbbell bends: 4x12/12/12/12

Leg raises: 4x25

Cardio: 1km run, 1km row, 1km bike

Please watch my youtube videos if you are unsure how to perform the exercises properly. 

Here are a number of other abs workouts you can replace some of these exercises with, to mix up your session

Abs Workout Circuits


Single arm cable crunch


Cable crunch intense superset




Example video:
1. How to perform a crunch and Double crunch


2. How to perform cable crunches correctly




Remember, the key to visible abs is good nutrition and training hard. Defaulting on either of the two will lead you to not achieving the results you were hoping for.

Good luck and comment below how you get on with this workout...

I always say the Three Cs of life are choice, chance and change; YOU have to make the choice to take the chance, if you want anything to change.

Antoine Allen

Is it fair some athletes make money based on their looks rather than ability?

The Story of Olympian Athlete lolo Jones

Nothing i can write will give her story justice. However, Lolo Jones' interview makes an interesting point on the way women are judged on their looks in sport.

On the track, court or pitch, it doesn't matter what you look like. It is down to your speed and technical ability, whether you will win or lose.

However, off the track, that is not the case.

David Beckham was one of the best footballers in the world, but he wasn't the best. Yet, he was the best for marketability.

For women they are judged not just on how they perform but what they look like when they are performing.

Take the winner of 2013 Wimbledon Marion Bartoli


At the time she was judged on how her physique didn't fit the mold of most female tennis players. But that said not many female athletes can say that have the physique of Serena Williams either. However, neither the winner of Wimbledon nor the world's number 1 Female tennis player was able to beat the marketability of Maria Sharapova. Maria Sharapova earned the most money out of all Sportswomen. It can be said that her slighter frame is more of the stereotype of female athletes.

For women, in order to secure sponsorship and media coverage, winning really isn't enough! Marketability takes the gold!

However, with sponsorship comes notoriety and money. Unfortunately, along with both of those you will receive judgement and envy. Sadly, i think this is more so for female athletes.

Men judge women, women judge other women. Making it either a win win or lose lose situation for female athletes.

If you win and you are what the world deems beautiful; you will make a lot of money on and off the track, court and pitch. However, if you lose, the amount of dedication you show in training will be question hard? And your looks will be used against you as proof you are more style than substance.

The Media and people are quick to forget, that being a national level athlete is no easy accomplishment. Only hard work gets you to being ranked one of the top athletes in the world like Lolo Jones. Off the track other factors influence the amount of money you make. But on the track only ability gets you to olympic finals, championships and world rankings.

How do sports stays make so much money when they aren't in a competition?

We live in a world where sport generates a viewing public. That public is then eager to participate in the sports themselves. In order to participate they are then sold the items worn or associated with the athletes they admire. To some extent, the money from those sales  is then sent back into the sport to pay the athletes to keep competing... continuing the cycle. However, the cycle doesn't need the athletes to win, it just needs them to be the either the most aesthetic or the most likeable in commercials and print advertisements.

The question; is this fair? 




As Lolo said, you can't stop being what the media perceive as beautiful. Just as most people won't turn down a lucrative sponsorship; even if it is partly based on their ability, but also on their beauty/personality. It is unfair to expect people who also have bills to pay to turn down a paycheck. But that doesn't mean they don't train hard!

You can't blame the athlete. You can only blame society...
We are the ones who sometimes value style over substance.
We are the ones who help to construct and solidify the perception of "what is beauty"

So, how do we make it fair?

Give more of your likes, followers, reposts and shoutouts to athletes who are winning competitions and taking home the gold. Then you can balance out the style and the substance. This will help to stop the envy and the judgement!

Lastly, it will help young girls see and understand that women come in all shapes and sizes. Athletes come in all shapes and sizes. And they do not have to fit into a Maria Sharapova frame if are built more like a Marion Bartoli.

What is your opinion? Did you like Lolo Jones' interview? Do you think it is fair how much money some sports people make compared to others?

Comment below

I always say the Three Cs of life are choice, chance and change; YOU have to make the choice to take the chance, if you want anything to change.

Antoine Allen

Do you need a training partner?

Question: is training with someone a necessity? Can you achieve your goals whilst training alone?

Both question's have the same answer. It all depends on the type of person you are.

Read on and watch the short video of me speaking on this question.

If you are the type of person who is happy to train alone then you don't "need" a training partner. But what does training alone mean?

1. You have to be your own source of motivation
On that last rep, you are the one who has to motivate yourself. On those session when you can't really be bothered; you won't have someone else's energy to top yours up with. 

2. One day you will need a spot! Training alone means asking someone for a spot. You may not know or trust that person. That person may not even know how to spot properly. It is more of a risk to your goals and your health and safety to have a random from the gym spot you. But that said you may train in a gym with people who also train alone and know how to spot!

3. Training with someone can help you stick to your training schedule 
No one likes letting their mates down, therefore you are less likely to cancel on your session. More likely to go to the gym even when you aren't as motivated as you usually are. Even if you are one of the few people who don't mind letting their friends down. it is more than likely your friend will try and push you to come. That emotional blackmailing may be the little push that helps you train and keep those gains coming!


Therefore, if you are starting out in the gym and want to have fun, consistent and safe sessions... Get a training partner!  

A friend will help you be safe and encourage/inspire you.


You need a spot- get a friend


You need motivation- get a friend


You need someone to kick your arse out of bed- get a friend.


Seriously, having a gym buddy can help you achieve your goals quicker, but choose wisely...


It might not be helpful to go with your friend who has been training for years and can lift a truck and fight a bear. Especially, if you're only just beginning your fitness journey, their dedication and strength maybe too intimidating. OR you may hold him back which could lead to an awkward break up in the sauna


"mate i think we should train with other people for a while..."
"but why we are going so well together...*tears*"
"dude are you crying..."
"no..*wipes eyes* its the steam..."

That said, don't train with someone who equally doesn't know what they are doing... this could lead to 'the blind leading the blind'.


So... Do you like to train with someone or train 
alone??? 
Comment below!

So good luck on your fitness journey. Enjoy every step of this amazing life!


I always say the Three Cs of life are choice, chance and change; YOU have to make the choice to take the chance, if you want anything to change.


Antoine Allen

The secret: how to reach your fitness goals?



In the gym you don't need to be The "best", have "Special talents" or be physically "gifted". You personally just need to be curious!

Curious as to:

How far you can push your limitations? 
How long you can go without quitting? 
How strong you can be? 
How fast you can become? 
And, allow that curiousity to keep pushing you to try and be the best you can be!

So the secret to your fitness goals, the secret to motivation and the secret to achieving your dreams is the same. Stay curious! Keeping wondering just how great you can be. Keep pursuing perfection. But remember it is the journey up the mountain that really matters not reaching the top. Learn about yourself along your personal fitness journey. 

To change your body you must also change your mind. You must master that voice that tells you to quit or stay home. The secret is accepting you are I imperfect and doing something about it!
"The Race is long, The Race is hard, but in the end the Race is only against yourself

I always say the Three Cs of life are choice, chance and change; YOU have to make the choice to take the chance, if you want anything to change.

Antoine Allen

So good luck on your fitness journey. Enjoy every step of this amazing life!

Friday, 24 January 2014

How to make a delicious Natural Protein Shake

This is a Tutorial on how you can make a delicious natural protein shake without using any protein or whey powder:

All you need is

2 Apples
1/2 Banana
75-100g of blueberries
Apple juice or crushed ice
Chopping board
A blender

See video for details

This shake is full of BCAAS; the building blocks of protein. Along with packed with all the fruity goodness you already know about.

I personally have this shake after each session.




Good luck and comment below how you get on with this Tip...

I always say the Three Cs of life are choice, chance and change; YOU have to make the choice to take the chance, if you want anything to change.

Antoine Allen

Think it, believe it and you will achieve it
Subscribe to my youtube channel for free workout videos and advice
www.youtube.com/AntoineFitnessmodel



Wednesday, 22 January 2014

Why do i need to workout?



Fitness: working out, training, exercise or getting into shape; whatever you call it, you are fully aware that you should be incorporating it into your lifestyle. But, just like how the warning notice on boxes of cigarettes, clearly states this is bad for your health; but still it goes unnoticed. Most of us ignore the well known fact that living an active lifestyle is good for our health.

Why? Because we find excuses; we say we lack the time; we say we can’t spare the money to go the gym or we just say we are tired and can not be bothered(click here to overcome these excuses).

Yes this is the sad and cold truth.

So go ahead! Pick up that cigarette, drink that beer, whilst you eat that takeaway and i hope it is worth it. For each puff, slurp and bite is saying goodbye to another day you could be spending with a loved one. Another time you could run and play with your children. Another breath you could be taking whilst engaging in a fun activity with your friends. Do you really want to take another step closer to death? When you could be stepping away…

Will fitness save your life? Will it make you immortal? Well, what if the Zombie apocalypse comes? ok, it probably won't but just in case i would like to know i have a fighting chance or at least enough fitness to run to my nearest 4x4 dealership. But seriously, we all have to die sometime. But, being active will prolong your life. Along with allowing you to live healthier and live longer.

Do you have to give up all those naughty things you like? well, if you want to get fitter quicker and stay health for longer quitting those other "naughty things" would help. But, you don't have to. At least try to keep your health like a seesaw. Whereby your good activities outweigh your bad...

Don’t see training as just building muscles or losing fat; so you can look good in the mirror. See it as adding days to your life. See it as making you that bit quicker to escape deaths eventual grasp; rather than running towards it propelled by all the those unhealthy activities and foods.

See fitness s reaching your potential! As Socrates says it is a waste of a health body to allow it to not reach its potential. That's like having a perfect functioning car that you are letting rust away!

That said, fitness doesn't have to be strict monk like existence. But it does mean finding a balance between the good and the bad.

Don’t have the time? Well manage your time better. This will help your whole life

Don’t have the spare money? Train at home; I have lots of home workouts for free on youtube.

Too tired and lack motivation? Look at your diet and sleeping partners this will give you more energy and motivation for work and play!

I always say the Three Cs of life are choice, chance and change; YOU have to make the choice to take the chance, if you want anything to change.

Antoine Allen

So good luck on your fitness journey. Enjoy every step of this amazing life!

Antoine Allen