Tag: fitness
June 27, 2017

Just shut up and do it…

It’s my new mantra. For me. This is therapy.

We speak, we share, we chat, we say
“I’m gonna do this”
“I’m gonna do that”
“I believe this”
“I believe that”
“I do this”
“I do that”

We talk ourselves into believing we are doing things

we aren’t. We convince ourselves with a couple of

different meals that we have a different diet.

We convince ourselves we are runners because

we went for a run.

We mentally and socially reward ourselves for a

successful new habit not yet achieved. Maybe

because we want to try it on for size, to check

if it fits with who we are to ourselves and the world.

What ever the reason the result is that it robs us both

of the pain we were motivated to move away from and

the true pleasure of overcoming the struggle and

becoming someone different.

We mini dose and no long have a hunger for the

final reward.

I get it, sometimes the reverse is true, sometimes

social pressure can help us move mountains.

Sometimes though, you’ve promised magic so

many times that you’ve lost credibility and the

feeling of pressure has gone with it.

Your promise is empty and you know it.

This is the time to shut up and do it.

It’s rebuilding trust, not in others but in yourself.

You’ve lost your confidence. You’ve lost it in the

same way we lose it from others. By failing to

keep promises to yourself.

and trust isn’t regained by grand gestures,

it’s regained by tiny ones.

By telling yourself you’ll do something

and then doing it. Secretly, just for you.

and treating that promise like a little flame

that needs nurturing and protecting from

the world until it’s a roaring furnace that

cannot be extinguished.

New actions aren’t habits.

Habits are formed through interaction with

stress, tiredness, can’t be bothered-ness

and I’ve got better things to do-ness.

Then, when you’ve proved to yourself that

you can’t knock it off course yourself, then

you’re ready to share it with the world.

Then you can light your next little flame,

and with each new furnace your confidence grows.


You only say you’ll do it when you know you’ll do it.

That’s confidence

Ed Ley

June 15, 2017

How to fix your sleep

Sleep, its probably the number 1 health issue to
fix.  If you’re sleeping well your body will put up
with and awful lot more punishment.

poor diet
muscle pain
exercise recovery
fat storage
cognitive function

We  experience all of these very differently indeed
if we are able to get to sleep.

That is why I put together this video addressing a
comprehensive strategy for enhancing sleep and
waking up energised.

Since recording this it has been implement by
military personnel waking up at 4.30am and been
shared among them as a new performance
enhancing strategy.

It has been used by business people who sleep in
hotels as often as at home and has shown boost
energy and cognitive function.

Get it here

Rituals for better results

Ed Ley

June 13, 2017

Trick of the mind

Derren Brown wrote a great book about 10

years ago calledTricks of the mind where he

shared a number of his secrets.


I remember a particular memory trick where he

shared how he memories list.


See list below:


  1. telephone
  2. sausage
  3. monkey
  4. button
  5. book
  6. cabbage
  7. glass
  8. mouse
  9. stomach
  10. cardboard

11. ferry
12. Christmas
13. athlete
14. key
15. wigwam
16. baby
17. kiwi
18. bed
19. paintbrush
20. walnut


First you had to read the list and try and reproduce it.


I managed about 5,


The next time Derren had written out a story

connecting each of the things in the list.


After reading it you’re then able to recite the

list forwards and backwards.




^^^^ the above and how you interpret it

demonstrates something that appears to be true in many areas in life.


Some view this and feel like they have been

given one of life’s great secrets.

(They are right)


Some view it as extra work that they can’t be

bothered to do even if it means 10 x the results.


Those who exercise regularly can get 10 x

the results by understanding and learning



Those who get aches and pains can learn how

to dramatically reduce them, fix themselves

and become more flexible.


Those who want to improve their diet only need

to invest a little time in learning to cook, shop,

plan and understand.


Those who are stressed and overwhelmed

need to spend a little time to understand their

values and beliefs.


Struggle in our lives tends to exist in the places

where we lack definition and we aren’t willing

to invest time.


The irony with most of these things is that

every single one of us will invest the same

amount of time in the end.


Those that load the front end will just get

better results. Those who load the back end

will likely be suffering the consequences.


Ed Ley

June 12, 2017

How flowers make you live longer

Old people, we define people as old less by age

and more by capacity.


If you’re old, day to day activities become

challenging to the point where some don’t happen.


Once those activities are no longer possible we

look to either bring in help or place them

somewhere where they can get help.


Many studies have been done in this area.


One particularly fascinating studies done by

Ellen Langer involved giving nursing home

residents a plant to look after.


A very short time after the plants were

introduced, study participants began to

increase activity levels and improve

health markers in general.


A secret to health and happiness is service

and responsibility.


The belief that if I don’t do this, it won’t get



The question of


How do I BEST serve those around me always

yields the best results if we keep asking it and

refining our answer.


It is a question that eventually results in our

putting our selves first.


After all,


Will your service be best if you are worrying

about money or you have created wealth for



Will your service be best if you are full of

energy or run down and tired?


Will your service be best if you are calm and

present or stressed and worried about the



The best service is provided by the

self centred.


But only when that self centredness is in the

name of service to others.


Divine dichotomy or something like that.


One side of the ME ME ME is a constant focus

on self as a need to ‘measure up’. The result is

often getting caught up in need for instant

change. I’m next eating x again. I’m going to

train 7 times a week. I’m giving up chocolate



The other is I’m going to bed or I’ll be good for

know one or I exercise consistently because

back pain with out me out of action.


Your idea.


Selfishness in the name of others.


Ed Ley

June 9, 2017


I missed a couple of days there, I had an absolute

nightmare to deal with.


It’s a long story but to cut it short, my family

had an accident on the motorway not long

after landing back from Denmark.


All are fine but I got lost down and insurance

and repair black hole that resulted in my

having to spend a day and a half in London.


With all the chasing and discussing back and

forth I ran out of energy.


The truth is that we all have the amount of

Energy we have and we demonstrate

what is important to us by where we spend

our energy.


Yes we can create more energy but only with

different actions.


Language is great, but it also gets in the way

and confuses us a lot.


We say


Our fitness is important to us

Our health is important to us

Our sleep is important to us

Our job

Our relationship

Our children

Our friends

Our clients


Etc you get the idea.


and the words get in our way.


We use them as substitute for action to even

convince ourselves there is action.


But we demonstrate to the world and to

ourselves 100% of the time what is important

to us by our actions alone.


I say this only because sometimes, it’s can be

quite liberating to say;


It’s just not that important to me at the moment.


And be ok with it.


Ed Ley


June 6, 2017

Humans Require

Amino acids,

Fatty acids,

Vitamin A, B1, B2, B3, B5, B6, B7,B9, B12, C, D,

E, K.












^^^^^ Essential nutrients


A quick look on google will be able to show you

what ailments and diseases spring from

insufficient quantities of any one these.


Often our body will tell us in advance.


Nutrition really can seem like a mine field.


Each week the media will point to some research
that points to a miracle food or killer food.


Fortunately the list above is pretty constant

and likely to suffer very little change.


Even more fortunate is the fact that most of

these nutrients can be found in the same



Quality meat

Organ meat

Oily fish

Dark greens

Green, red, orange, yellow, purple, white veg

and fruit.

Nuts and seeds.


Nutrition focuses a huge amount of attention

on what we should be avoiding.


What excess is causing the fat storage.


In most cases fat storage is not a product of

too much food but of insufficient nutrition.


When you start ticking the above boxes you

soon discover an excess of energy which

leads to more movement, less stress,

less pain and better sleep.


You begin firing on all cylinders and those

fitness goals because much easier to





Ed Ley


June 5, 2017

How to become a food ninja

Information = seeking comfort in food will make

losing weight more challenging.

Knowledge = we are wired to seek comfort,

we cannot override the instinct.

Instinct= when I need comfort I –

go for a walk, listen to music, call a friend.

Information is great, even necessary. Information

is knowing how to block a punch. It’s for the arm chair warrior.

Knowledge is great, it helps you understand the

problem. It can demystify and removing the guilt

and frustration from the situation. It will probably

make the problem easier to solve without all

those emotions charging around.

But it won’t fix the problem.

It’s what patterns are to martial arts.

Not courage under fire but skill under safety.


Most diet advice is met with the response

“yeah, I know that. I know what to do, I

just can’t get myself to do it.”

But instinct.

Instinct is when knowledge meets action.

It’s the rare martial artist who can

transfer their skill to a life threatening situation.

It’s being in that stressful situation that would

lead to comfort eating and not choosing but

instinctively opting for a different comfort.


This isn’t something you will into being, it is a martial art.

It take repetition,

It takes gradual but constant raising of the challenge.

Approach it this way.

What’s is your white belt?
What is your blue?
What is your red?
What is your brown?
What is your black?

The challenge is only impossible when you either

turn from the fight (diet away from real life) or

aim straight for the black belt every time and

expect to be a master without any failure or struggle.


What each person needs to do to achieve each

belt is unique to them but one thing is for sure,

if you don’t change your approach you’ll

never win the fight.

Ninjas fight!

Ed Ley

June 1, 2017

The chimp that came for coffee

magine, as I am right now, that you are sat in your kitchen drinking a coffee.

Life is care free, you’re relaxed 😎 cool and calm.

Suddenly, in a cartoon like fashion- a monkey, THE monkey,

squeezes its way out through your ear.

You are still strangely relaxed given what has just happened.

Helped no doubt by the fact that the emotional part of your brain

in now sat in front of you rather than controlling things from the inside.

Your monkey however is anything but calm, wired to communicate

through emotion your monkey is trembling in the corner

eyes darting at every sound.

Fortunately it’s your monkey, you recognise the emotion.

It’s fear, you know it’s not rational but you also know what to do.


Your monkey has a life long love for hot chocolate,

even the making process seems to create more calm.

Two thoughts dawn on you:

This association really is life long, it’s almost as if it was

a pattern started when mum gave you breast milk and

cuddles when your were upset.

The second realisation is that all of a sudden, giving

comfort food seems like an act love not of failed

will power or self sabotage.


You clearly see a major source of the diet struggle,

diets aren’t just deprivation of food, they are deprivations of love.


The monkey calms down and comes and sits with you.

You start chatting and you quickly notice that your monkey

is completely incapable of rational thought.


Worse than that it keeps creating elaborate scenarios about

your relationships, job, marriage, money , clothes, appearance.


This person thinks this, this person thinks that,

who do I love?

Who loves me?
What if this, what if that?

With each new imaginary story the monkey grabs another

sip of hot chocolate, relaxes a little and then off it goes again.


You recognise your own instinct to do this and you’re glad

that most of the time you are able to rationalise it.

Although you do note that sometimes these stories

get the better of you too.


You empathise with the monkey but you really want to

understand what it gets from the hot chocolate.

“How does it make you feel you ask?”

“U’m safe I guess”

“But then I start to feel sick, and tired 😴 and even

more emotional 😭 it’s like a vicious circle” says the monkey.

“So why do it then?” You ask.

“Because that’s what love is!”

Suddenly it dawns on you.

It’s not the monkey that’s the problem, the monkey just wants love,

it’s the monkeys definition of love that is causing the problem.


“What else makes you feel love?” you ask the monkey.

It’s eyes light up!

“Hugs, and cooking for others, and long walks in the countryside,

and chatting with my best friends, and sex, and my favour films

and friends re-runs and waking up before everyone else and

enjoying the silence and yoga and being good at my job and

feeling like I’m making the world a better place and laughing

til my face hurts and singing and dancing and trying new things,

going to new places and meeting new people.”


“Wow, that sounds incredible, why don’t you do those things?”

You ask, a little inspired.

“I’m scared” says the monkey.

“Why” you ask.

“It’s the difficult conversations and what other people will think of me”

The monkey says.

Things are really starting to make sense to you now.

“But… you are worrying about those things anyway.

Do you think, if you’re going to be scared either way,

you might as well do it while being yourself and having

the time of your life?”


The monkey smiles and says something really cliché like:

“Let’s do this” and hops back into your ear

You vow never to tell another living soul about what happened.

But you do start taking action.


Because you see that being yourself is how it starts.

When you start to recognise yourself you start treating

yourself with love.

more often than not this means with health too.

Ed Ley

May 30, 2017

Anxiety: not so bad after all ?

There once was a young boy who had some

pretty important exams coming up.


He was not anxious at all…


He failed.




There was once a lady who had a very
important presentation coming up.


She was not nervous at all.


she did minimal preparation.


It didn’t go well.




There once was a man who didn’t know when

he needed the loo.


He wet himself a lot.




There once was a girl who never felt tired,


she fell asleep while riding her bike.


This didn’t go well either.




We tend to do one of three things when we are



We medicate it


Escape it




We act ON it.


Some of the feelings we have start judging as



The only reason for their existence is for us

to take action to AVOID a problem, they aren’t

a problem in and of themselves.


The flavour of the discomfort is telling us

where to look.


It’s all feelings.


No need to have feelings about the feelings,


Just practise acting on them better and sooner.


It’s the best way to learn how to turn the

volume down.


Start trusting them.


Ed Ley

May 25, 2017

Guns, Germs and Steel

I am currently reading an epic book called,

Gun, Germs and Steel by Jared Diamond.


As Bill Gates says on the dust cover, it:


“Lays a foundation for understanding human



Today there are some massive question to

answer about the world the answers to which

have often been ‘explained’ by ‘racial traits’.


Language dominance

Wealth distribution

Food distribution

Power distribution

Population density


How did we end up here?


This group are harder working,

This group more intelligent,

This group more resourceful,

This group more co-operative.


… is what we often hear.


As this book helps us to see, we are all of

us hardworking, intelligent, resourceful,

co-operative, the fact that we are human

and our genetic line survived this far against

all odds places us here.


There is only one factor that determines our



This factor allows one group of humans to

progress so far beyond another that they

can appear to be an entirely different species.


Horses, domestication of animals, steel, germs,

writing, language- the arrival of these

resources and the groups to whom they arrived

rather than individual traits can be tracked back

through history and explain our current reality.


Our environment determines our behaviour

and so our advancement.


Yes our interpretation of our environment has

a huge factor but history demonstrates over

and over that ‘success’ follows from



Thousands of years ago resources were simply

those that were in our current environment.


If we lived in a place that had metals or horses

we would advance in the way that those

resources allowed.


Today we can choose our own advancements.


What we watch

What we read

Who we spend time with

Who we don’t

The places we spend time

The things we eat

The hobbies we choose

The problems we choose to focus on

The things we learn.


Success as we choose to define it,

for ourselves rather than measured against

others, is a product of the environment we



So build.


Ed Ley