It’s 8.30pm and I’m sitting in my trainer’s gym. I’m one hour into the session with two more to go and I’ve got three sets left on my deadlift.

I find myself doing what everyone who has started a health and fitness adventure does when they have a big workout ahead of them.

I’m wondering: why am I training?

Now I have 2 hours to go, so there’s have plenty of time to think about this question.

When you first start out with your gym, sport or personal training you have a reason. Maybe it’s to lose weight, to tone and build your muscles or even just to look good naked. With that in mind, you hit the ground running!

More than likely you sign up with a plan of attending every class, going 5 days a week, or playing a whole season of your sport. For the first few months you even make it, going most times and maybe just missing the odd session here or there.

But something happens along the way. Maybe six or even three months in, you start to miss a few classes at the gym, or that training session for your team. By now you are well on your way to achieving the goals you first set out for, yet you still start to lose focus.

You have forgotten the most important thing for your training and that’s not a healthy diet, it’s why you started out on this adventure in the beginning.

When you hit this point, more often than not you have already achieved what you wanted. Those 10kg are gone, you feel ok looking at yourself in the mirror and your once soft body is now strong.

So what next?

This is your chance to re-look at your health and fitness and adjust your goals for the next three months. This is your chance to get excited again about health and fitness, maybe even find a new passion like taking up a new activity to give you a new way to maintain your new body and to enjoy fitness.

If you have already hit your goal, or you are almost there, you need to start thinking or even dreaming about where you could be 12 months from now.

For me, still on this bench at 9.15pm and about to do my third set, I start to think about the rest of my week and the amount of hours left of training. I quickly remember what’s important for me: personal bests. In December I will have the chance to achieve this when I reach a new PB of a 260kg deadlift.

But just like you, once I hit my goal I will then need to work out ‘why am I doing this?’ all over again. The funny thing about achieving your goals is that by the time you hit them, your mind is already wondering ‘what next?’. What should you be aiming for in the next 12 months? Just remember one thing: you just achieved what you want and if you know what you want again you will achieve that too.

For more information, advice or two weeks free personal training view Brisbane Personal Trainer Jonny B Bad’s website at http://www.jonnybbad.com.au.

Are you thinking how much and where do I get it from?

What if it was free and you already have it available to you at home?

Unlike most other products on the market you will only need to start taking this Magic Pill once a week and you would begin to see and feel all the benefits straight away. With the increase in muscle and toning effects from this Magic Pill, you will start to burn more calories in the day – even when you’re just sitting down or sleeping! With this Magic Pill doing the work for you even when you don’t realise, you will be accelerated towards your health and fitness goals a lot faster.

So – are you thinking “I only have to use this Magic Pill once a week and all this happen?”. Perhaps “what is the catch?” is running through your mind or maybe you’re ready to get started and want to know where to get this Magic Pill.

Here’s the most amazing part of all: the Magic Pill is something you don’t even have to buy. The Magic Pill is simply strength training.

When the words ‘strength training’ come to mind, many people will automatically think about enormous muscle-bound guys grunting and swearing in a gym as they work out in front of the mirrored walls. And for the average person, those guys can be a little intimidating! But what if you didn’t need to use the gym to get the effects of the Magic Pill?

In basic terms, strength training is picking up heavy weights and pushing and pulling them in different ways. This is very much something you could
do at home on in the park if the thought of working out in a gym is little too scary you at this stage of your fitness.

The easiest way to train the body is to use as many muscle groups as you can in one movement. At home, this could mean push ups, dips, chin ups,
body weight squats and lunges; with even more options opening up to you if you have access to a medicine ball, a park bench and a skipping rope.

If you were to pick five exercises such as the ones listed above, put them in any order and add a session with a skipping rope in between each one, you’d have your very own fitness circuit. A fitness circuit that you can do any time, any place – even with your kids!

With an abundance of parks, waterways and sunshine, Brisbane is a great place to get some exercise outdoors. So make an appointment with yourself – choose five exercises and grab yourself a skipping rope and now you have a Jonny “B Bad” circuit!

Guest contribution by Brisbane Personal Trainer Jonny “B Bad”.

Reading through the article at Time “Why Exercise Won’t Make you Thin” by John Cloud I felt frustrated at the oversimplification of the issue. John addresses the importance of food and the effects it will have on your waist line. The gist of John’s article is that because of increased exercise you will start to feel hungrier and that you will use this feeling to have a meal you probably didn’t need. Of course if you are eating more food you’ll put on weight, but everyone knows this! However, I know this to be fact, with the right nutrition and exercise you will lose the centimetres. Remember food is a choice, you choose what you eat and when you eat. You choose to eat that extra meal that you don’t need!

If you are someone who wants to start making a change to the way you look and feel what you have to realise it doesn’t have to be as hard as you think. You don’t need to be chasing down the latest fad diets, exercises or catchy articles, no carbs, high carbs, soup, yoga, pilates, whatever it may be. There is a simple formula to follow, eat better and move more. With a healthy diet and regular exercise a man can expect to lose two to four centimetres of their waist and lady around half that, per week. It won’t take as long as you think.

Challenge this headline, “Exercise Will Make You Fat” and start making some simple changes to your lifestyle, whether it is getting started again into some fitness training or stepping up the intensity. Do you really think that if you started running three to five times a week for thirty minutes and started eating healthier that you would get fat? Remember, summer is only around the corner.

Guest contribution by Jonny “B Bad” @ www.jonnybbad.com – Creating a world that is all about you!

Editors note – Mr B Bad is located at Spring Hill in Queensland and is a lifestyle professional that with 3 simple rules will will give you a lifestyle plan that will last a lifetime.

PS: I choose to workout an additional 15 minutes to ensure I can continue eating Bacon on my museli bars.