How to get in shape and stay in shape

Learn how to get in shape and stay in shape

“Getting in shape requires effort and hard work, the problem is when most people attempt to get into shape their efforts and hard work are undirected and out of balance with the rest of their lives.”

Hi, my name is Peter Brown I am a proud father of two girls and a body transformation specialist. I can teach you how to get in shape and stay in shape.

Danny Hile invited me to write this post and I am genuinely excited to contribute as a guest blogger on After reading Dan’s Book I instantly drew parallels with what I teach to my clients and what he teaches through his blogs and book.

What I liked the most was the work life balance Dan focused on and this is where I am going to focus my attention today.

Many people have the good intentions to get in shape, however most have trouble staying in shape and so many more fail to even fulfill those initial good intentions.

Why you fail to stay in shape

“The Golden Triangle: An Exercise and Nutrition Program must achieve results in these three areas for it to be truly sustainable.”









When most people ask me how to get in shape they often have many preconceived thoughts about what they will need to do;

  • Exercising every day
  • Cutting Carbs and Counting Calories
  • Meal Replacement Shakes
  • And, the list goes on

When most people embark on one of the above strategies they’ll quite often experience some rapid short term results, however, sooner rather than later those body shape changes start to come to a screaming halt and their energy levels plummet.

Injury or Illness might ensue and very quickly their motivation level bottoms out.

Not an ideal situation to find yourself in, right?

So this begs the question, is there a more sustainable way?

How to sustain your fitness

Good news. There is a better way.

The problem with the above strategies are they aren’t sustainable because they only focus on achieving one thing, body shape changes and in this case the body shape changes come at the expense of health and energy.

For any Exercise and Nutrition Program to be truly sustainable it must achieve results in all three areas simultaneously.”

That is, the program must focus on making you:

  • look better
  • feel better
  • function better
  • … every day!

It can’t focus on one thing alone and what we tend to see in the fitness industry is 95% of the programs on offer focus on typically achieving rapid body shape results without giving thought to anything else.

Why do you want to get in shape?

Most people fall into unsustainable regimes because they are unclear with what they want from their body shape changes.

I’ve found if you ask most people ‘why’ they want to get into shape the common answers are feeling based i.e – they want to feel more confident, more energetic, healthier.

Asking yourself this question is where you should start any health and fitness journey.

That way you are tuned into what you really want instead of what you think you want.

You’ll be less likely to sacrifice energy levels and/or health for your body shape changes.

Keep in mind you may have to ask yourself this question more than once, in fact my most successful clients ask this question regularly to remind themselves of what is important.

Your next step is to get started writing a S.M.A.R.T goal and link it to your ‘why’ but that’s a topic for another day.

As Danny says in his book, Time to Start,

“Ideas are worthless without action. You have already made a decision about what to do, so now is the time to act.”

Are you ready to lose fat for good? I’m making my fat loss e-course free to Dan’s readers. 6 step-by-step emails for 6 days to help you with your metabolism, so you look better, feel better and function better. Learning how to get in shape starts here. Get it today.

Click here for your free fat loss e-course




Work life balance success

Ricardo Semler's work life balance

Work life balance is real. As I write these words, I can almost hear the chorus of people repeating, “work life balance is dead.” They’ve heard it so many times, it must be true. Right?

Others are adamant that success comes at a price. “You can either have success or work life balance but you can’t have both.”

Bullshit! Allow me introduce you to Ricardo Semler, who took over Semco, his family business in Brazil (the guy in the photo on the left).

I was encouraged to read his book, Maverick, while I was studying management at university. I remember reading about his laissez faire (live and let live) style of leadership. His first order of business was to relax the rules and create a democracy. Since then he has found his work life balance and helped his employees do the same.

I know what you’re thinking. Was he successful? Semco launched into 14 years of consecutive double digit growth after they changed the rules, so I would argue yes.

I believe the most valuable lesson I learned from reading Ricardo’s book was that he would often pause before any action and ask why? He would do this three times. If he could not come up with a sensible answer three times in a row, he would abandon that activity.

Now, let me introduce you to Tim Ferriss. Tim, for those of you who don’t know, is an entrepreneur, investor and three time best selling author. I read Tim’s first book, ‘The Four Hour Work Week’ and have been a fan ever since.

I’m sure everyone gets something different from Tim’s books but for me I learned a lot about resourcefulness. We live in a connected world and there are few barriers to getting what we want.

In ‘The Four Hour Work Week’, Tim made a point that particularly resonated with me. He asked, “How much is enough?” He goes on to suggest many people have a desire to be rich but usually they want the money to buy something. I agree we should pause and ask, “How much money is enough?” You should know what you’re working towards and when you get there. Life is not about preparing to live.

Last but not least, you should know about Arainna Huffington. She is the founder of The Huffington Post. Arianna learned the hard way that success is not just about money, power and the constant theme of busyness. While she was working she collapsed from complete exhaustion, which broke he cheek bone and cut her face. She had a scare that caused her to redefine her own success.

Arianna now teaches people about the importance of downtime and sleep to our health. She’s written her own book, called Thrive, which is about creating a life of wellbeing. Just another example of a successful person who managed to find her work life balance. In fact, it’s more evidence that work life balance is not a luxury but rather it is essential.

I have given the examples above because they’re quite famous and there’s a chance you know them. I know plenty of people who aren’t famous, who still find time for what’s important to them. If you want to find your own work life balance, you should start by defining what success means to you.

Why work life balance is still a thing

Work life balance
Businessman trying to find his work life balance.

There is much debate about whether work life balance is dead. Some propose there’s no such thing as work life balance anymore, as indicated in a recent Bloomberg article [1] that shows overwhelming evidence that it is indeed becoming more challenging than before.

Some authors propose work life integration is a better option. One such writer suggests there are three main reasons for the shift from work life balance to integration.

  1. Boundaries between family and career are blurred.
  2. Employees are willing to give up personal time and some feel they don’t have a choice.
  3. More employees are working remotely than before.

I agree that all of these things are happening, however, I also believe it is at out peril. Work life integration encourages work to encroach on family time, personal time and leisure. I am suggesting that work life integration encourages workers to multitask and divide their simultaneous attention between their various roles.

Tim Ferriss, author of the 4 hour work week, proposes lifestyle design as a way to take back control and achieve your work life balance. I am a big fan of Ferriss’ work because he pushes boundaries that many people will not. I highly recommend you read Tim Ferriss’ books if you want to learn about taking control of your time in today’s world.

I am choosing to use the term ‘work life management’ on this blog. I believe, either as an entrepreneur, freelancer or an employee, you will be responsible for setting boundaries and taking control of your life. Many people comment that work life balance is dead because the rules of the game have changed. Are we now just surrendering to the fact that we are machines, destined to spend the rest of our days working to keep the economy running until we die?

I would argue that the very point of economic development should be to improve the quality of people’s lives. If we cannot achieve the work life balance, then what are we working for?

We live in the most resourceful time in history. My argument is that we don’t need to work harder. We need to work smarter. If you want to find some balance in your life, you need to take control of your time. You need to set boundaries between your work and personal life because no one else will. If you want to achieve your work life balance, you need to take control and manage it yourself.



[1] ‘Five Charts That Show Work-Life Balance Is Dead’, Bloomberg. Accessed at on January 17, 2017. 

How you can stop feeling overwhelmed at work

In this video Dr Mike Clayton explains, in 7 simple steps, how you can stop feeling overwhelmed at work. I first came across Clayton when I took his Udemy course, Practical Time Management.

When you’re feeling overwhelmed at work, Clayton suggests you take the following steps:

  1. List all of the things you think you need to do.
  2. Cross your least important items off the list.
  3. Transfer anything that can wait 24 hours or longer to tomorrow’s list.
  4. Mark anything that can be done in 5 minutes or less with an asterisk.
  5. Work on as many of those ‘5 minute tasks’ as you can until they’re done.
  6. Take a break, while you think about your next big task.
  7. Spend 40 minutes working on your next big task. After that, take a 15 minute break.

Try this method next time you are feeling overwhelmed at work. Remember, overload refers to the workload coming your way. Overwhelm is a feeling, which can be managed.

I have used some of Clayton’s above tips when I am feeling overwhelmed at work. It helped me feel back in control of my time. So, give it a try and maybe it can do the same for you.

Tony Robbins walks us through his morning routine

Leading life and business strategist, Tony Robbins, believes his best morning routine can help you feel better and will give you the best chance of success. Robbins has coached leaders around the world for more than 38 years and is the author of five best selling books.

In this brief interview, Robbins talks about how to start your day feeling your best. A morning routine is a great way to start your day because, as Robbins puts it, emotion is created by motion.

Robbin’s best morning routine starts with giving yourself just 10 minutes, structured as follows.

  1. Listen to some calming music and start with some breathing exercises.
  2. Write down three things your are grateful for in the next three minutes.
  3. Say a prayer or reflect for family and friends for three minutes.
  4. For the remaining three minutes, list the top three things you want to accomplish.

I know this 10 minutes seems too simple to be the best morning routine, however, the beauty is in its simplicity. If Robbin’s framework was complicated, you would probably put it in the too hard basket. Take action; try it for one week and see how it makes you feel. If you don’t feel like it works for you, try something else.

As Robbins explains of the people he helps, “I’m not here to give them a gift, I’m really here to help them open up their own gifts.”

Knowing is not enough. Practice this ritual and tweak it until you find your best morning routine.

How to stop drowning from information overload

Information overload is a real problemIn my first ever office job I suffered from information overload. I had access to the world on my laptop but I could never work out quite where to start.

I would love hearing, watching, reading and surfing news. I knew everything that was happening in the world –or so I foolishly thought.

Every morning I would check international news websites at work, so I could see what I had missed overnight. Plenty apparently. There were murders, car accidents, assaults and all kinds of terrible news. Interestingly, the gossip column on the right side of the page was equally prominent. It was as if the editor considered tales of celebrity crushes, cheating, weight loss and weight gain, like “Is she pregnant or just plain fat?” just as important as a civil war that would change an entire nation.

Okay, it was my fault. Well, our fault as readers really. The editors were simply trying to appeal to our crazy fantasies and above all; our need to be constantly entertained. Well played Mr and Mrs Editor. So, news is not there to inform as much as it is to entertain. More akin to a circus than a news site.

News is there to keep us engaged with a brand. Therefore we spend minutes, and sometimes hours, seeking entertainment rather than information. Time waster number one.

That’s not all that overwhelms us. We are in an ever changing world of faster communication, more efficient travel, increasing globalization and a more competitive business landscape. In some ways we are in a smaller world, thanks to modern technology, but it seems we have more than ever to worry about. That can be overwhelming.

Gone are the days when office distractions were simply an office phone, a fax machine and an annoying colleague or two. Today we are bombarded with constant distractions from websites, email, social media, skype, instant messaging and smart phones. These distractions follow us home too. Smart phones let us stay in contact 24 hours, 7 days via calls, texts, email, social media and IM. Add to that a TV, smart TV, radio, flyers in the mail, newspapers, a partner or two, a family…

Don’t worry. It’s not all bad news. I can teach you some techniques I have learned, which help me deal with information overload on a daily basis.

Start with a clean slate. Set your home page to a blank page, a search engine or something more productive than world news. Start the day only with information relevant to your current task or project, so you can avoid suffering information overload.

Cut out the ads. When you need to research or search articles online you will often be exposed to ads in headers, side bars and pop up ads. One of my favourite features in Microsoft Edge (the new Microsoft browser to replace Internet Explorer) is the reading view. Reading view lets you block out ads and sidebar distractions with a single button click. Make sure, whatever browser you use, you turn on your pop up blocker.

Narrow your search criteria. If you do often need to conduct research in your role you should consider using Google’s Advanced Search. Make your search more specific, so Google’s results will return information that’s much more specific to your search term

Downgrade email subscriptions. Most websites will sign you up to get alerts every day and sometimes twice. Just because you want to join a website doesn’t mean you need to let them spam you every hour. Update your subscription settings to be once a week or not at all if you prefer.

Turn off desktop alerts. Change settings in your email, social media and other software, so they don’t interrupt you with notifications throughout the day. You’re busy enough without being interrupted several times per day. Email is not urgent. I have worked with several successful corporate managers who only checked their email three or less times per day.

Filter incoming information. You don’t need to read everything on the Internet to obtain the information you need. One way to do this is to sign up for Google Alerts. Google Alerts let you enter a specific topic or search term, so you can be alerted when anything new comes up. This is a great way to gather competitive intelligence without actively searching for it.

Sort your email with rules and filters. Most email software now lets you apply a filter or ‘rule’ to your incoming email. I believe the simplest method I have found for sorting mail is to create a rule, so that everything that’s not addressed specifically to me goes into a folder marked non-urgent. That’s all there is to it. Of course you can set up a more complicated sorting system, like I have in the past, but I have found this is by far the quickest way for me.

In my current work role these methods continue to save me about 4 hours per day, so I can take that time to focus on more pressing activities. I also enjoy the fact I get to have dinner at home and spend time with my family; without needing use my laptop at the kitchen table or in my bed.

I hope you find some of these practices work for you too, so you can spend more time on what really matters.

What sailing taught me about life’s journey

When I was young I went out on a catamaran with a friend who showed me some basics about sailing.

We cruised along with the wind behind us and managed to get up a great deal of momentum. Sailing appeared to be easy and with the wind at our backs there was nothing to stop us.

Sailing proved more of a challenge when the wind changed and was no longer blowing in the direction we wanted to travel. It was a challenge to reach our destination without the help of the wind but by no means impossible. Being with an experienced sailor helped me navigate the waters.

Wind was not all we had to consider. We had to manoeuvre several rock formations, sailing boats, power boats and, as we approached the shore, we even had to dodge swimmers close to the beach.

I believe this is the moment most people give up on their destination; when the wind is not blowing their direction or when there are rocks in their way.  Most people will accept these challenges as reasonable excuses for turning the boat around. Experienced sailors learn an alternate route and they know this is not the end of the journey.

What I found interesting is that even when the wind seemed to hit us head on we didn’t change our intended destination. Throughout the journey we would adjust our sails or change course. At times we would slow down considerably but we never stopped.

I couldn’t help, in my mind, drawing parallels between sailing and setting personal goals. Sometimes obstacles challenge us to change our course or our approach in order to reach our target. If we fail to reach our goals we should change our approach; not our goals.

Learn how to set your personal goals.

Top 10 Tips for Work Life Balance

Tip Tips for Work Life BalanceHard work never hurt anyone. Hard work without balance, however, can lead to declining motivation, burnout and could even be detrimental to your health.

Watch the video below for further details about each of these top 10 tips for achieving your own work life balance.

10. Set goals, plan and prioritise.

9. Have structure in place.

8. Practice good time management.

7. Undertake training in the techniques required.

6. Take holidays and long weekends.

5. Reward yourself.

4. Stay healthy.

3. Be positive, passionate and enthusiastic.

2. Love your job.

1. Love your life.

Arianna Huffington slept her way to the top

Arianna tells her bed time secrets!Arianna Huffington is the creator of the Huffington Post. She is a successful business woman by all measures except for one. At the peak of her “success” she collapsed and split her head open, which she says was a major wake up call. Her long work hours and lack of sleep were taking a toll on her health.

Arianna now spends her time speaking to business leaders and executives about the health dangers of sleep deprivation and the possibility of burning oneself out. She is passionate that the key to real success is achieving some balance in your work life.

This is a real wake up call for executives, business owners and managers. Maybe it’s time to re-define what it means to be successful. What do you think is the true meaning of success?