The Fitness Gentleman

Busy Moms Fat Loss Expert

2009-06-15T02:47:00.000-07:00

If you’re a busy mom who’s been frustrated with your body and the way you feel tonight’s call could literally change your life.

I am so excited to have on the line tonight the one and only Holly Rigsby – America’s #1 Busy Mom Fat Loss Expert.

Holly is the author of Fit Yummy Mummy – 16 Week Lifestyle System for Busy Moms, helping moms burn the baby fat and get their body back in just 90 minutes a week.

She is also the founder of Club FYM – Support Community where Moms can get connected, feel supported and successfully transform their bodies and their lives.

The call will be starting tonight at 8pm EST.

This is a once in a lifetime chance to hear from a world renowned expert on fat loss for busy moms.

The dial in number is (605) 475-4825
And the access code is 842406#

Don’t forget to send in your questions now!

Yours in health & happiness

Giles Wiley – The Fitness Gentleman
Fitness expert, Author & Magazine Contributor

Lose 15 Pounds in 30 Days!

2009-06-08T07:18:00.000-07:00

If you’ve been struggling with fat-loss or want to get super lean in record time, tonight’s call with Jayson Hunter may the most important hour you can spend this year.

I’m not exaggerating – Jayson knows more about diet for fat-loss than anyone out there.

He is the go to guy for all of the biggest names in the personal training profession and is the secret behind many celebs killer bodies.

You cannot afford to miss this call!

Jayson is the author of The Carb Rotation Diet, Weight Loss Made Easy, Five Week Fat Loss and much more…

As a registered dietician and director of research and development for Prograde Nutrition, Jayson will be available to answer any of your burning questions related to diet, fat-loss and supplements!

This is a great opportunity to hear directly from a world expert – don’t miss it.

The call will be tonight at 8 pm EST.

The dial in number is (605) 475-4825
And the access code is 842406#

Make sure you tell all of your friends about this FREE call.

Don’t forget to send in your questions now!

Yours in health & happiness

Giles Wiley – The Fitness Gentleman
Fitness expert, Author & Magazine Contributor

The truth behind diet and fat-loss

2009-06-05T10:47:00.000-07:00

The third call in the world fat loss expert’s series happened last night when I interviewed the one and only Craig Ballantyne.

This was a fantastic call as Craig dispelled so many of the myths out there regarding fat-loss.

(The recording of the call will be available within the next few days).

Next week is going to be a fantastic week for The Worlds Fat Loss Experts series.

Go and mark your calendars because we kick-off on Monday night with an interview with Jayson Hunter.

Jayson is the author of The Carb Rotation Diet, Weight Loss Made Easy, Five Week Fat Loss and much more…

As a registered dietician and director of research and development for Prograde Nutrition, Jayson will be available to answer any of your burning questions related to diet, fat-loss and supplements!

This is a great opportunity to hear directly from a world expert – don’t miss it.

The call will be Monday at 8 pm EST.

The dial in number is (605) 475-4825
And the access code is 842406#

Make sure you tell all of your friends about this FREE call.

Don’t forget to send in your questions now!

Yours in health & happiness

Giles Wiley – The Fitness Gentleman
Fitness expert, Author & Magazine Contributor

Craig Ballantyne Interview

2009-06-02T05:31:00.001-07:00

The second call in the World Fat Loss Experts series happened last night and it was fantastic.

Jon Hind revealed so many of his special techniques for getting in great shape super fast. He also took away any excuses you may have for not exercising as his methods require little to no equipment and can be performed by absolutely anyone regardless of their age or ability.

I’ve also been receiving many e-mails from people who missed the call last week with the Cellulite-Slayer Joey Atlas.

Don’t worry if you missed the first two calls as I’ll be releasing the recordings very soon (I know I promised them this week but we ran into a couple of technical difficulties).

The next call in the series is set for Thursday night at 8pm with the internationally acclaimed fitness expert – Craig Ballantyne.

Craig is the creator of the Turbulence Training for Fat Loss program and a contributor to Men’s Health, Men’s Fitness, Shape Magazine and too many magazines to mention.

If you want to get lean and strong this summer you cannot miss this call with Craig.

The call will be Thursday evening at 8 pm EST.

The dial in number is (605) 475-4825
And the access code is 842406#

Make sure you tell all of your friends about this FREE call on Thursday.

Yours in health & happiness

Giles Wiley – The Fitness Gentleman
Fitness expert, Author & Magazine Contributor

Fat Loss with Jon Hind

2009-06-01T14:29:00.000-07:00

Remember the second call in the World Fat Loss Experts series is set for tonight at 8pm EST with the world famous Jon Hind!

I’ve received a load of great questions for Jon regarding fat-loss and fitness..

There is still time to send in your questions – so if you have any questions regarding fat-loss and getting in great shape send them in now.

The call is set for 8pm EST:

The dial in number is (605) 475-4825
And the access code is 842406#

Make sure you tell all of your friends about this FREE call tonight.

Yours in health & happiness

Giles Wiley – The Fitness Gentleman
Fitness expert, Author & Magazine Contributor

World Fat Loss Experts

2009-05-29T05:42:00.001-07:00

The first call in the World Fat Loss Experts series was a huge success.

Joey Atlas ‘The Cellulite Slayer’ revealed secret technique after secret technique on how to develop a slim, shapely body.

For those of you who missed the call – do not fear – I will be releasing the recording early next week!

If you want to find out more about Joey and his amazing techniques then check out Joey Atlas at the www.worldfatlossexperts.com site.

The next call in the series is set for Monday night at 8pm with the amazing Jon Hind.

I don’t know where to start when describing Jon’s accomplishments – he is literally one of the pioneers of the fitness profession in the USA.

He has trained top celebrities such as Demi Moore and Bruce Willis and worked with top professional sports teams such as the LA Clippers and the New York Yankees.

On this call we’ll be delving deep into Jon’s knowledge of how to blitz body fat in record time.

I want to know exactly how he got his celeb clients red-carpet ready!

You cannot afford to miss this call if you want to be in the best shape of your life this summer.

Start sending in any burning questions you have for Jon right now. I guarantee I’ll get them all answered.

Make sure you tell all of your friends about this FREE call on Monday night.

Send them to www.worldfatlossexperts.com right now!

Yours in health & happiness

Giles Wiley – The Fitness Gentleman
Fitness expert, Author & Magazine Contributor

The Cellulite Slayer Live Tonight!

2009-05-27T09:21:00.000-07:00

We kick off the World Fat Loss Teleseminar series tonight at 8pm EST with the interview with the world renowned Joey Atlas “The Cellulite Slayer”!

We’ll be delving into all aspects of getting a slim toned body by summer – in particular we’ll be dealing with all of those trouble spots such as the thighs, hips and tummy.

The dial in number is (605) 475-4825
And the access code is 842406#

This call will fill up fast so make sure you get there at 8pm at the latest.

Here are those call-in details again

The dial in number is (605) 475-4825
And the access code is 842406#

For those of you who can’t make it live on the call tonight – don’t worry I will be releasing the recording at a later date.

Yours in health & happiness

Giles Wiley – The Fitness Gentleman
Fitness expert, Author & Magazine Contributor

PS. Make sure that you e-mail me any burning questions you have for Joey – this is a once in a lifetime opportunity to get your questions answered by a world renowned expert on women’s weight loss!

Fat Loss Teleseminar

2009-05-19T06:34:00.000-07:00

Plans for the fat loss teleseminar are almost in place.

We will be starting on Wednesday May 27th at 8pm EST with an interview with Joey Atlas.

Joey is author of many books and DVD’s and is referred to as ‘the woman’s trainer’ – he specializes in reshaping women’s bodies and tackling the difficult areas such as the legs, hips and tummy area.

Amazingly he also has secret techniques for combating cellulite and other lumpy things.

Please tell your mom, sister and all of your female friends to go now to
www.worldfatlossexperts.com to sign up for the teleseminar.

Also, send in any burning questions you might have for Joey and I’ll make sure we answer them in the interview.

Here’s that address again www.worldfatlossexperts.com make sure you tell all of your female friends and family.

Yours in health & happiness

Giles Wiley – The Fitness Gentleman
Fitness expert, Author & Magazine Contributor

A Gift For You

2009-05-13T10:33:00.000-07:00

Plans for the Fat-Loss teleseminar are coming along well.

To see the complete line-up of presenters check out www.worldfatlossexperts.com

I’ll be posting the dates and times for all of the calls within the next week.

To get you warmed up for the teleseminar I want to give you a free gift – my new e-book – “The 7 Keys to Lasting Fat Loss”

Go right now to download your free book:

www.thewileyway.com/secrets/7_keys_to_lasting_fat_loss.pdf

Here’s that link again:

www.thewileyway.com/secrets/7_keys_to_lasting_fat_loss.pdf

Please feel free to share the book and teleseminar information with as many friends as you like.

Yours in health & happiness

Giles Wiley – The Fitness Gentleman
Fitness expert, Author & Magazine Contributor

Copyright, Wiley Exercise Systems LLC, 2008

**The contents of this daily email are not to be
considered as medical advice.
Always consult a physician before beginning or
changing any fitness program.**

Setting Your Intention

2009-04-14T06:44:00.001-07:00

Do you enter each exercise session with clear intention and focus?

Just as you set your intention before each meal – you need to set your intention before each exercise session. In fact, this is the one of the major keys to fat-loss and is the one that most people neglect.

You must enter each exercise session with a clear intention of what you plan to get out of the session.

If fat-loss is your major goal then you will start the session with the clear intention that you will use this exercise session to decrease your body fat and move you one step closer to the body of your dreams.

If your major goal is to increase your strength and fitness then you must enter the session with that as a clear intention.

People often ask me how you set the intention. Well, put simply, an intention is a declaration that you make to yourself, either out-loud or silently. It is important that this declaration is supported by plenty of positive visualization. Even, more effective is to write your intention down in your training journal and review it a number of times during your workout.

Yours in health & happiness

Giles Wiley - The Fitness Gentleman

Fitness expert, Author & Magazine Contributor

PS. If you’re not 100% happy with your health & fitness levels there are still a few places left on my Coaching Program – go now to http://fitnessgentlemanscoaching.com/

**The contents of this daily email are not to be
considered as medical advice.
Always consult a physician before beginning or
changing any fitness program.**

Pain for Change

2009-04-07T15:26:00.001-07:00

Are you still not getting the weight loss or fitness results that you really desire?

Well, maybe you’re just not in enough pain yet…

“One day a man is out walking when he passes by a run-down old farm house. Sitting in a rocking chair on the stoop is a white haired man with a shot gun across his lap; he glares at the passing stranger. At the other end of the stoop is a mangy old dog who’s lying stretched out and is howling in obvious pain. The stranger stops and watches the dog. He sees it stirring uncomfortably and listens as it howls in pain. He slowly approaches the stoop but the old man calls out, “come one step closer and I’ll shoot you”. “But your dog is in obvious pain – what’s wrong with him?” replies the stranger. “I guess he’s lying on a nail,” says the old man. “Why doesn’t he move?” asks the stranger. “Well, I guess it just doesn’t hurt enough yet!” replies the old man.

We all need real pain and frustration to create change.

I encourage you to go now and write down all of the pain and frustration that your current state of health & fitness is causing you.

Don’t be afraid to dig deep – it’s imperative that you cause some real pain if you want real change.

If you need more help creating real change in your life I still have a few spots left on my 1-1 coaching course.

Go now to http://fitnessgentlemanscoaching.com/

Yours in health & happiness

Giles Wiley - The Fitness Gentleman

PS. If you’re not 100% happy with your health & fitness levels there are still a few places left on my Coaching Program – e-mail me now for more information.

Fitness expert, Author & Magazine Contributor

Copyright, Wiley Exercise Systems LLC, 2008

**The contents of this daily email are not to be
considered as medical advice.
Always consult a physician before beginning or
changing any fitness program.**

Inspirational words from Will Smith

2009-03-31T04:19:00.000-07:00

We can learn so much from those who are already successful...

Whether our goals are weight-loss, optimal health & fitness, career orientated, wealth building – whatever - we can always learn from those who have already achieved what we strive for.

It amazes me to think that we live in a age where we can gain immediate access to some of the worlds most successful people through the medium of books, videos and live appearances.

With that in mind I want you to watch this video very closely.

I know you’ll find it inspiring, motivating and insightful.

Listen closely to what he has to say about maximum effort – are you really giving your goals maximum effort or are you just going through the motions?

Yours in health & happiness

Giles Wiley - The Fitness Gentleman

PS. If you’re not 100% happy with your health & fitness progress there are still a few places left on my Coaching Program – e-mail me now for more information.

Fitness expert, Author & Magazine Contributor

Copyright, Wiley Exercise Systems LLC, 2008

**The contents of this daily email are not to be
considered as medical advice.
Always consult a physician before beginning or
changing any fitness program.**

T

OA - that's BS

2009-03-31T04:05:00.000-07:00

We all get the occasional snap, crackle and pop of the joints…

In fact, just the other day I mentioned to one of my clients, who’s anOrthopedic surgeon, that my knee had started to pop when going up stairs.

I'm not sure what response I expected – you see I’ve been very disappointed with Orthopedic surgeons over the years. I’ve personally found them to be very narrow minded in their approach to dis-ease in the body.

She laughed at my question, and asked me if I was over thirty? I replied that I was!

“Its OA then!” was her response.” Osteoarthritis?” I asked. “No OA – old age” she said in a dismissive way.

So that was it… my knee popping was due to ageing and there was nothing to be done about it. No discussion of muscular imbalances around the knee, no suggestion of instability or weakness due to my broken foot.

OA – that’s BS I thought!

I resolved that I’d fix the popping within 2 weeks.

Well, 2 weeks of trigger point work using the Tension Release Balls on the ITB and Quadriceps for a few minutes a day, and some basic stability and strengthening exercises for my ankle and knee taken from the Opening the Energy Gates sequence and the popping has gone.

I can walk up stairs with no sign of the previous problem.

If I’d simply listened to my client who knows what state my knee would be in a few years time.

Now, I’m not saying we should never go to the doctor or never seek an expert opinion but I do encourage you strongly to learn how to take care of your own body.

Many of the aches and pains in the body can be attributed to misalignment, or imbalances around the joints and most of these can be rectified with the correct flexibility and strengthening work.

If you want to learn more about taking care of your own body I strongly encourage you to get hold of 5-Minute Flexibility.

Yours in health & happiness

Giles Wiley – The Fitness Gentleman
Fitness expert, Author & Magazine Contributor

PS. “5-Minute Flexibility” is now available as an e-book – download your copy today at www.thefitnessgentleman.com

Copyright, Wiley Exercise Systems LLC, 2009
**The contents of this daily email are not to be considered as medical advice. Always consult a physician before beginning or changing any fitness program.**

Cherish This Day

2009-03-24T08:46:00.000-07:00

One of my former clients in London died this past weekend of cervical cancer.

Some of you may know her – Jade Goody – the reality TV star.

She was only 27 and left behind 2 young children.

Her death really got me thinking about how we need to cherish every single day that we have.

I also want to make sure that I do as much for each of you as I possibly can.

With that in mind I’ve been approaching my FREE Fat-Loss teleseminar with a renewed vigor.

I’ve now got 5 of the worlds top fat-loss experts lined up for interviews in May and June.

The list so far includes:

Craig Ballantyne - of Turbulence Training fame and writer for Men’s Health, Men’s Fitness and just about all of the big fitness magazines out there.

Jon Hind – founder of The Monkey Bar Gym, celebrity trainer and trainer of many pro-athletes.

Holly Rigsby – author of Fit Yummy Mummy and the expert when it comes to fat loss for women…

Brad Pilon – author of Eat Stop Eat and a pioneer in the field of fasting for fat-loss.

Joey Atlas – author of the Amazon bestseller ‘Fatness to Fitness’ and The Cellulite Reduction Report.

Make sure you send me any fat-loss questions you may have and I’ll put them to the experts.

Yours in health & happiness

Giles Wiley – The Fitness Gentleman
Fitness expert, Author & Magazine Contributor

The Best Time To Exercise

2009-03-18T09:58:00.000-07:00

I had a long exhausting day at my studio yesterday and by the time I got home I felt like collapsing on the couch.

Normally, I squeeze in my workouts in the early afternoon because I know they get harder the later in the day that I leave them. However yesterday I didn’t even have a spare 20 minutes for a quick session.

So it was I arrived home wiped out and the last thing on my mind was exercise.

Fortunately, my wife reminded me what our friend and Yoga instructor, Paula, always says, “the time we most need to exercise is the time we least feel like it – those times we feel tired or rundown are the times we really need all the benefits of exercise!”

I knew she was right and with some cajoling I changed into my running gear, grabbed the dog and got out of the house before I could get sucked in by the inviting comfort of the couch.

It was a beautiful stormy evening at the beach and the cool sea breeze soon blew out any cobwebs I had.
40 minutes later I felt like a new man; my mind was clear, my body felt alive, I was energized and looking forward to an evening with my family.

I took away 3 key lessons from this incident:

1) We all have days that we don’t feel like exercise and it’s really easy to put it off.
2) The times we don’t feel like exercise are those times that we probably need it the most.
3) We all need someone in our lives who is willing to encourage, cajole and push us.

If you feel like you need guidance and motivation or just someone to push you harder than you can push yourself check out my monthly coaching program at http://fitnessgentlemanscoaching.com/

Yours in health & happiness
Giles Wiley – The Fitness Gentleman
Fitness expert, Author & Magazine Contributor

PS. Here’s that address again http://fitnessgentlemanscoaching.com/

**The contents of this daily email are not to be considered as medical advice. Always consult a physician before beginning or changing any fitness program.**

Fat-Loss Teleseminar

2009-03-11T05:25:00.000-07:00

Hi

I’m sorry I’ve been out of touch the last few weeks but I’m back in action now and raring to bring you the best health, fitness and flexibility tips available.

Some of you may not be feeling it yet but Spring and Summer are fast approaching (here in Florida we’re enjoying temperature in the mid 80’s but I know some areas of the country are being hit by blizzards).

And, of course with Spring and Summer come shorts, skirts and of course bathing suits…

I realize that many of you may be feeling less than your best after a long winter so I’ve decided to get together 7 of the worlds leading experts on fat-loss to conduct a teleseminar for you.

I want these experts to answer your most pressing questions regarding fat loss and getting the body of your dreams in time for summer.

So please e-mail me now with your most pressing fat-loss questions.

This teleseminar series will be conducted over 7 weeks in May and June and will be free for all.
Please e-mail me your questions now.

Yours in health & happiness

Giles Wiley – The Fitness GentlemanFitness expert, Author & Magazine Contributor

PS. These will be the worlds TOP fat loss experts

Top 5 Diet Tips for January

2009-01-22T05:20:00.000-08:00

1) Think Natural, Natural, Natural.
There’s a saying, “if you can’t grow it, pick it, or kill it don’t eat it!” I’m vegetarian so I leave out the kill it part but I’m sure you get the idea of what I’m saying.
With so many different fad diets out there it can get really confusing knowing what to eat. However, as long as you keep Natural, Natural, Natural in mind you can’t go too far wrong. If it comes in a box or has a wrapper be wary of it.

2) Small and frequent is best
Small frequent meals work on a number of levels to boost your metabolism and increase the fat burning process. They also help reduce cravings and the subsequent cheating that follows. Start every day with a hearty breakfast and then plan to eat a small meal every 3 hours after that.

3) Sometimes under eating is keeping you overweight
This one takes your getting your head around but sometimes under eating is putting your body into starvation mode. Then, when you do eat the food is stored in the most efficient manner – as fat! If you’re taking in less than 1200 calories and still not losing weight try increasing your food intake from good natural foods spread out over the day into 5-6 small meals.

4) Increase your protein intake and essential fatty acids
Protein and good fats have been shown to increase the metabolism and help build lean muscle. They also have the added benefit of increasing the feelings of fullness from a meal.
New research is also recognizing a connection between Omega 3 fatty acids and a reduction in belly fat.
Remember that your protein and essential fatty acids can come from a wide variety of sources including nuts and seeds.

5) Give your body a day off
Don’t be afraid to sometimes give your digestive system a days rest. The benefits of fasting are both physical and spiritual. There’s something very powerful in abstaining from food for a day. and it’s really not as hard as you may initially think. Make sure you stay well hydrated and be careful if you have to drive long distances.

Yours in health & happiness
Giles Wiley - The Fitness Gentleman

PS. 5-Minute Flexibility is now available as an instant down-loadable e-book - go to http://www.thewileyway.com for more info.

Putting some Why in your goals!

2009-01-12T11:19:00.000-08:00

Hi friend

We're in to the second week of January and many people will have already "forgotten" about their New Years resolutions...

There are 5 crucial steps to Goal setting and if you miss just 1 step you'll find your goals fall flatter than a pancake.

Step 1: Know exactly WHAT you want - be really clear on your goal. Don't just say you want to lose weight - say you want to lose 15 pounds by April 15th!

Step 2: Know exactly WHY you want to achieve this goal. This is the step many people gloss over with answers such as, "because I feel fat!".
You need to go deeper on this step - you need to find your pain, "because I worry my spouse doesn't find me attractive any more and that my co-workers make fun of me behind my back!"
If this step doesn't leave you feeling either really bad or really excited then you haven't gone deep enough.

Step 3: KNOW THE PRICE you'll need to pay to reach your goal. What will it take to realize your goal - "exercise 5 times per week, 3 sessions of resistance training and 2 sessions of interval training plus modify my diet and sleeping patterns!"

Step 4: BE WILLING to pay that price. Acknowledge at the outset of your goal setting that you must be willing to put in the hard work necessary to achieve your goals.

Step 5: Actually PAY the price. This is where most goals and dreams fall flat. You need to actually do what it takes to realize your goals you can't just day dream your way to them.

If you really set your mind to it - if you truly decided that nothing would stop you - you could achieve just about anything!!

Cheers to your health & happiness

Giles Wiley
www.thefitnessgentleman.com

PS. Leave comments or questions and I'll do my best to answer them all.

Step 4:

Nothing Can Stop Me!

2009-01-06T06:31:00.000-08:00

Many people have contacted me recently to ask how my preparations for the Marathon in February are coming along...

Well, they're not!

I actually threw a major spanner in the works about 5 weeks ago by breaking my foot at kickboxing.

I continued trying to run on it for 2 weeks before I finally conceded that it was broken and that I really needed to rest it.

Although I'm bummed about the marathon this has forced me to get back into other forms of training. No broken foot will stop me from exercising daily!

I've been doing some great body-weight workouts including some funky push-ups such as Bear and Scorpion push-ups (I'll post a video of these very soon), these push-ups really challenge the entire body and are great for developing a lean flexible and strong body. Most importantly they develop a strong core and flexible spine. Remember a large part of your age is defined by how stiff and tight you are - a flexible spine will keep you feeling young and vibrant.

I'm starting to run again today and I'll do the Gate River Run here in Jacksonville in March and start back at Kickboxing next week.

Until next time,
Cheers, to your health

Giles Wiley- The Fitness Gentleman

www.thefitnessgentleman.com

PS. Check out my 5-Minute Flexibility DVD for developing a flexible and balanced body.

This is Your Year

2009-01-05T09:54:00.000-08:00

Man I love this time of year!

It feels so full of possibility... a clear canvas on which to create a masterpiece!

Have you planned out your year yet?

If not, I want you to give it some thought.

This is the perfect time to set out some long term goals for the year and some short term goals for the next few months and weeks.

There are many different approaches to goal setting but the main key is to make them as specific as possible - rather than just saying "I'd like to lose some weight" you want to specify, " by June 11 th 2009 I will weigh 135 pounds".

Once you've decided on your goals write them out in a book and then copy them onto Index cards so that you can look at them every morning when you first get up and every evening before you go to bed.

Now, here's the tricky part... once you've set the goal you need to believe it will happen. You need to truly believe that this goal will happen - in fact believe it's already happened and you just haven't got to the set date yet.

In my next blog I'll talk more about setting short term goals in order to reach your long term goals.

Cheers, to your health & happiness

Giles Wiley - The Fitness Gentleman.
www.thefitnessgentleman.com

The Time for Change

2008-11-06T10:50:00.000-08:00

What a week it’s been. I don’t normally like to discuss politics but whether you were an Obama supporter or not you couldn’t help but caught up in the wave of excitement passing over the world.

It seems like the message of Hope and Change won over the message of Fear.

And, it’s precisely this message of Change that I’d like you to consider right now. What Change are you ready to bring into your life in order to gain the vibrant health and energy that is your birthright.

Are you ready to make the commitment to exercising 5 days a week, are you ready to work on your breathing exercises and flexibility, and are you ready to eat the good natural food that your body craves?

This is the perfect time to start living the life you always wanted to but have always put off until tomorrow. Right now, the energy around the country and around the world is the highest it’s been in a long time. We can all tap into this energy and use it to help power our own dreams and aspirations.

So go out right now and make the Change. No more hesitation, no more procrastination, today’s the day for Change and Hope.

Yours in health & happiness

Giles Wiley – The Fitness Gentleman
Fitness expert, Author & Magazine Contributor

PS. To order your very own “5-Minute Flexibility” DVD go right now to http://5minuteflexibilitydvd.com

Great news and who to invest in!

2008-11-03T08:10:00.000-08:00

I apologize for my lack of regular blogs over the last month. As many of you know I’ve been working very hard to open my new studio and I can finally say, “Fitness Together Atlantic is now open!”

The place looks fantastic and I’d love to invite any of you in the Jacksonville Florida area in for a free Personal Training session.

Please phone me on (904) 221-6646.

In these tough economic times it’s tempting to stop investing in anything and retreat into a proverbial cave and spend your time worrying.

But this is exactly the time when we should be investing - no I'm not about to start giving you Market Secrets - what I'm trying to say is that this is the time to invest in yourself!

It's at times like this when we should be focusing on being as healthy in body and mind as possible.

There's so much negative news out there it's very easy to get down and let your health and fitness levels slip.

Why don't you do what I've started doing - No News first thing in the morning and No News late in the evening. These are both times when I want to focus on cultivating a happy healthy life not one filled with doom and gloom.

If you're feeling stressed I encourage you to get back to your deep breathing exercises (which can be found on my website under videos)

I'm also actively taking this moment in history to start investing more in You.

In the past I had to stop doing this due to time constraints but I'd like to open up my e-mail to all questions and comments concerning health, fitness and positive living. So please feel free to contact me.

I’ll also be doing a lot more Blogging - so start checking out my Blog at http://www.thefitnessgentleman.blogspot.com and make sure you tell all of your friends.

Yours in health & happiness

Giles Wiley –

The Fitness GentlemanFitness expert, Author & Magazine Contributor
PS. To order your very own “5-Minute Flexibility” DVD go right now to http://5minuteflexibilitydvd.com

**The contents of this daily email are not to be considered as medical advice.
Always consult a physician before beginning or changing any fitness program.**

In Praise of Leg Raises

2008-10-09T04:54:00.000-07:00

So, how’s your flexibility training been coming along?

Ever since my last e-mail discussing how to release tight hamstrings I’ve been receiving lots of great feed-back in praise of leg raises.

Leg raises work so much quicker and more effectively to release tight hamstrings than traditional static stretching does.

If you haven’t read my article on “How to Release tight Hamstrings” yet you’ll find it on my site http://www.thewileyway.com/2007/index.php?option=com_content&task=blogcategory&id=17&Itemid=52

I guarantee you if that if you dedicate 5 minutes a day to your front and rear leg raises you will see significant improvements in your flexibility within a week.

So, get those legs swinging and enjoy all of the wonderful benefits of feeling flexible, strong and energized.

Yours in health & happiness

Giles Wiley – The Fitness Gentleman
Fitness expert, Author & Magazine Contributor

PS. To order your very own “5-Minute Flexibility” DVD go right now to http://5minuteflexibilitydvd.com

Copyright, Wiley Exercise Systems LLC, 2008

**The contents of this daily email are not to be considered as medical advice.
Always consult a physician before beginning or changing any fitness program.**

Planning to Fail

2008-09-23T13:22:00.000-07:00

You’ve all heard the old adage, “if you fail to plan – you plan to fail!”

This holds true for everything in life but in few places as much as your health and weight loss goals.

Some simple planning can make the world of difference and doesn’t need to take up much of your valuable time.

Here are a few simple tips to get you started:

Every Sunday plan the weeks main meals, write out your shopping list and ensure you have all of the food you need in the house.

Also, plan out your weeks workouts… for example Monday, Wednesday, Friday resistance training, Tuesday and Thursday running and Saturday Yoga, Sunday is a rest and recovery day.

Every evening plan out your next day’s meals and put together your simple snacks to carry to work with you.

Time-block your exercise sessions for the next day. Make sure you write down your planned workout and your workout goals.

My 5-Minute Flexibility program can help you realize your true flexibility and energy potential in just minutes a day – go now to
http://5minuteflexibilitydvd.com

Yours in health & happiness

Giles Wiley – The Fitness Gentleman
Fitness expert, Author & Magazine Contributor

PS. To order your very own “5-Minute Flexibility” DVD go right now to http://5minuteflexibilitydvd.com

True Olympic Spirit

2008-08-23T19:52:00.000-07:00

I wrote last week about how impressed I was by all of the Olympic athletes and what we can learn from them – even if we have no interest in sport…

My friend Ryan Lee just posted a video on YouTube showing one of the most impressive moments in Olympic history.

And No - the athlete involved doesn’t set any records; in fact he doesn’t even win.
Watch it be inspired and moved http://www.youtube.com/watch?v=H86W8MxD1Ps

Appropriately I’ve had a lot of people contact me recently asking about how to improve hamstring flexibility.

I’ll be writing on this subject next week.

Please feel free to contact me if you have specific questions and I’ll do my best to answer them.

Also, feel free to pass on these e-mails to friends who need some motivation and health tips in their lives.

Here’s that video link again http://www.youtube.com/watch?v=H86W8MxD1Ps

Yours in health & happiness

Giles Wiley – The Fitness Gentleman

Fitness expert, Author & Magazine Contributor

PS. “5-Minute Flexibility” can keep you flexible and energized in just minutes a day – to order to your DVD go right now to http://5minuteflexibilitydvd.com

Copyright, Wiley Exercise Systems LLC, 2008
**The contents of this daily email are not to be considered as medical advice. Always consult a physician before beginning or changing any fitness program.**

Lessons from the Olympics

2008-08-21T07:15:00.000-07:00

Sorry I’ve been out of touch the last few weeks.

I’ve been traveling and we’re also very busy getting ready to open our new studio here in Florida.

Despite my busy schedule I’ve managed to catch some of the great Olympic moments…

The swimming and gymnastics have been my favorites so far.

We can all learn many important lessons from the Olympics:

The power of perseverance and dedication!

What happens when you truly believe in a goal and you dare to dream!

The amazing potential of the human body and mind!

I hope you’re feeling as inspired as I am by these Olympic athletes.

My own training has a new fire beneath it and my goals and dreams become loftier.

Let these Olympics help take you to the next level in your training and in your life.

Yours in health, happiness & inspiration

Giles Wiley

I Woke Up in Agony

2008-07-29T06:45:00.000-07:00

I woke up on Saturday morning in so much pain. My legs and feet ached and my back was stiff and sore. I knew it would hurt to get out of bed but I had to get up.

I’d done a long run on the soft sand of the beach pushing the baby jogger the night before. It was a gorgeous evening and I loved it but I sure was paying for it on Saturday morning.

I hobbled through to the Lounge and with a groan reached under the coffee table for my trustee Tension Release Balls. I felt tired and sluggish – the tightness in my body was draining my energy

First I had to release those tight aching feet. I sat on the couch a rolled my foot backwards and forwards over the ball for a minute. Gradually I pushed down harder as I felt the tension releasing – I repeated with the other foot and straight away felt better. I could finally sit upright.

I slid down onto the carpet and placed the ball in a key trigger point on the outside of my hip. With each breath out I sank deeper into the ball and felt my muscles relaxing, I twisted my body and moved the ball to another key point and instantly felt more relief…

With a feeling of lightness in my body I slowly stood up and started circling my ankles then knees then hips – I moved in spirals up my body and by the time I’d finished there was no more aching or stiffness. I felt energized and raring to go.

For examples of these energizing – pain relieving – flexibility enhancing routines go now to free videos at: http://www.thewileyway.com/2007/

Here’s that link again – go to the video section!
http://www.thewileyway.com/2007/

Yours in health

Giles Wiley – The Fitness GentlemanFitness expert, Author & Magazine Contributor

PS. To order your very own “5-Minute Flexibility” DVD go right now to http://5minuteflexibilitydvd.com

Copyright, Wiley Exercise Systems LLC, 2008

It Takes Courage to Lose Weight

2008-07-21T05:34:00.001-07:00

It Takes Courage to Be Slim & Healthy

This newsletter is hopefully going to stir some conflicting emotions and leave you thinking about why you’re still not realizing the slim and healthy You that you deserve!

You see it takes courage to be slim and healthy… it takes boatloads of courage to lose weight and it takes even more to keep it off.

It takes courage to strive for a loftier ideal, to hold an image in your mind and to take small steps every day towards it.

It takes courage to keep pushing forwards despite set-back after set-back.

It takes courage to tell your friends and family that you have chosen to live a different lifestyle to them and it takes courage to eat what you know is right and exercise daily despite the ridicule of people close to you.

I’ve encouraged you to watch this video once before but I’m going to encourage you again – this is real courage in action.

http://www.youtube.com/watch?v=rPLCaAu_H2U

The father was asked by the son if they could run a marathon – despite a heart condition the father agreed….

They completed the marathon and the son asked if they could do the Iron Man – the father agreed!

Here’s that link again http://www.youtube.com/watch?v=rPLCaAu_H2U

Yours in health & happiness

Giles Wiley – The Fitness Gentleman
Fitness expert, Author & Magazine Contributor

PS. To order your “5-Minute Flexibility” DVD go right now to http://5minuteflexibilitydvd.com
Copyright, Wiley Exercise Systems LLC, 2008

**The contents of this daily email are not to be considered as medical advice. Always consult a physician before beginning or changing any fitness program.**

Playing Word Games for Peak Performance

2008-07-15T02:52:00.000-07:00

I received a great response to my last newsletter in which I discussed the “Dennis Effect”. - that magical thing that happens when you replace words and thoughts of negativity with an uplifting mantra such as “I love it, I love it!”

It’s amazing but just saying those 3 words when exercising will instantly give you more energy and strength.

One of our trainers here at Fitness Together Mandarin has recently started incorporating the Dennis Effect into his sessions with clients and it’s working so well I had to share it with you:

For the entire session, whenever he asks how you’re doing, you’re only allowed to reply with a positive comment and you can’t use the same reply more than once.

Everyone starts with the easy replies – such as, “Good!” and “Great!” but by halfway through the session the game starts to get a bit more challenging.

Some of my favorite responses have been, “wicked awesome”, “radical”, “fantabulous”, “Skipalicious” (this came from Skip) …

Try playing this game yourself or with a friend the next time you exercise – I guarantee it will have you smiling pretty quickly and you’ll also have one of your best workouts in a long time.

For more great peak performance tips try the new 5-Minute Flexibility DVD.

Go now to http://www.5minuteflexibilitydvd.com/.

Yours in health & happiness

Giles Wiley – The Fitness Gentleman
Fitness expert, Author & Magazine Contributor

PS. “5-Minute Flexibility” can keep you flexible and energized in just minutes a day – to order to your DVD go right now to http://www.5minuteflexibilitydvd.com/

Copyright, Wiley Exercise Systems LLC, 2008
**The contents of this daily email are not to be considered as medical advice. Always consult a physician before beginning or changing any fitness program.**

The Key To Peak Performance

2008-07-11T05:56:00.000-07:00

What I’m going to share with you today is one of the simplest yet most effective keys to peak performance in exercise and in life!

I noticed many years how the clients who complained the most got the least results – big surprise there perhaps.

However, I also noticed that the ones who did the best were the ones who had programmed themselves to enjoy exercise. Note the word programmed!

One of my most successful clients - Dennis – would constantly say. “I love it!” if an exercise was really tough. Whenever he felt those burning muscles, whenever he was struggling to breathe he’d be declaring out loud, “I love it! I love it!”

If I asked how he was feeling during the workout – he’d smile back at me between gasping breaths, “I love it! I love it!”

He told me he realized that when he was uncomfortable – that was the time that he was improving and getting stronger.

I started practicing Dennis’s technique myself.

For the next few weeks at Kickboxing I forced myself to say, “I love it! I love it!” whenever I got to a particularly tough exercise.

When I felt like giving in or quitting instead of saying to myself “this sucks” or “I hate this”, I forced myself to say, “I love it! I love it!”

I actually found myself smiling as I said it, and guess what? I also felt a burst of strength and energy!

I tell you those 3 little words are magical in more ways than you ever imagined.

After a few weeks of conscious programming the ‘Dennis response’ becomes just about automatic. Suddenly your workouts take on a whole new character. They become more fun and more beneficial…

Yours in health & happiness

Giles Wiley – The Fitness Gentleman

Fitness expert, Author & Magazine Contributor

PS. “5-Minute Flexibility” can keep you flexible and energized in just minutes a day – to order to your DVD go right now to http://5minuteflexibilitydvd.com/

Copyright, Wiley Exercise Systems LLC, 2008

Is Your Lack of Drinking a Problem?

2008-07-08T02:39:00.000-07:00

Is your lack of drinking a problem & is it keeping You fat?

Did you know that we (as humans) are meant to be at least 70% water?

In Tom Robbins cult classic “Even Cowgirls Get the Blues” the joke is that humans were created by water as a transportation device, similar to how we use cars to get from point to point.

Why is it then that most people totally disregard the importance of staying well hydrated?

What if I told you that lack of water intake could be keeping you fat or at least contributing to your lack of fat-loss and also your lack of overall strength and even flexibility?

What if I told you that German research recently found that drinking at least 16 ounces of chilled water as soon as you rise in the morning can boost your metabolism (read fat burning furnace) by as much as 24% for 90 minutes?

The general rule of 8 glasses of water a day does not take into account peoples varying weights - rather go by the rule that you need to drink half your bodyweight (in pounds) in fluid.

For example, I’m 200 pounds; therefore I need to drink 100 fluid ounces over the course of a day with my 16 chilled ounces in the morning.

That’s a lot of water but I can feel the difference in my energy levels if I don’t drink enough. In fact I’ll often get a headache if my hydration level is not adequate.

I know some people don’t like plain water but NO sodas, coffee and juice don’t count when it comes to staying properly hydrated.

However, you can add lemon or another fruit to your water.

But, a love of plain water is a taste you can acquire.

Yours in health & happiness

Giles Wiley – The Fitness Gentleman
Fitness expert, Author & Magazine Contributor

PS. “5-Minute Flexibility” can keep you flexible and energized in just minutes a day – to order to your DVD go right now to http://5minuteflexibilitydvd.com

Copyright, Wiley Exercise Systems LLC, 2008

**The contents of this daily email are not to be considered as medical advice. Always consult a physician before beginning or changing any fitness program.**

This email is protected by copyright, 2008, Wiley Exercise Systems LLC. All rights reserved. Reproduction of any portion of this email is strictly prohibited without the express written consent of Wiley Exercise Systems LLC.

Why Do YOU Eat?

2008-06-27T03:22:00.000-07:00

This is going to be a controversial Blog today.

Let me start by asking you why you eat?

Did you realize that slim healthy people and overweight out of shape people eat for different reasons?

They don’t just eat and drink different things they actually attach different meanings to their food and have different intentions for the things they ingest….

Consequently they see dramatically different results in their body shape and health.

Slim and healthy people eat for nourishment. They eat to make themselves stronger and healthier. They realize that good food will give them the fuel they need to live the life they desire. Each bite of food is appreciated and they know it’s doing them good.

Overweight and unhealthy people vacillate between being terrified of eating – worried that it will make them fatter and unhealthier, and the next moment worshipping food – eating for emotional reasons- scoffing down large quantities of fattening food.

I want to give you a field mission now.

You’re going to be like an anthropologist studying animals in the wild…

Next time you’re out to eat I want you to watch how slim and healthy people eat. Observe how they eat slowly and carefully – appreciating their food but not making it their center of attention. Note their upright posture, their breathing; their relaxed facial expressions…take in as much detail as possible.

Then observe people who are obviously overweight and unhealthy and watch how they eat rapidly with little thought as to how they take in their food, note their hunched posture, their shallow breathing, the look of either slight discomfort or intense pleasure in their face.

Your final project is to mimic each group as closely as possible and see how it makes you feel.

First mimic the overweight group and then the slim group.

Note how you feel and how the food even tastes differently.

Think about this exercise the next time you eat.

Yours in health & happiness

Giles Wiley – The Fitness Gentleman
Fitness expert, Author & Magazine Contributor

PS. To order your “5-Minute Flexibility” DVD go right now to http://5minuteflexibilitydvd.com

Copyright, Wiley Exercise Systems LLC, 2008

**The contents of this daily email are not to be
considered as medical advice.
Always consult a physician before beginning or
changing any fitness program.**

The Power of 3 for Fat Loss & optimal Health

2008-06-23T05:25:00.000-07:00

In his excellent book “The Success Principles” Jack Canfield talks about the power of 5.

He says if you were to take a very sharp axe to a large tree and take just 5 good swings at it every day – no matter how large the tree was eventually it would come down.

No matter how huge your goals and dreams seem right now – if you take a few concerted steps each and every day you will eventually attain them.

I personally find 5 a little too much for me and most of my clients.

In fact, we’ve found 3 to be the magic number when it comes to goal attainment.

Start each day by asking yourself these questions:

1) What 3 things can I do today to move me towards my goals?

2) Who can help me with these?

3) How will I feel once I’ve completed them?

Write out the 3 things you plan to accomplish.

Pay particular attention to who can help you because this really is a team sport and having the support and assistance will make or break you in pursuing your goals.

Take some time to actually feel what it will be like when you’ve accomplished these 3 tasks – the feeling of accomplishment, satisfaction, pride, joy - the knowledge that you’ve moved measurably closer towards achieving your goals!

If optimal health, flexibility and energy are part of your goal then you need the brand new 5-Minute Flexibility DVD www.5minuteflexibilitydvd.com

Go to www.5minuteflexibilitydvd.com right now.

Yours in health & happiness

Giles Wiley – The Fitness Gentleman
Fitness expert, Author & Magazine Contributor

PS. To order your “5-Minute Flexibility” DVD go right now to http://5minuteflexibilitydvd.com

Copyright, Wiley Exercise Systems LLC, 2008

**The contents of this daily email are not to be considered as medical advice. Always consult a physician before beginning or changing any fitness program.**

This email is protected by copyright, 2008, Wiley Exercise Systems LLC. All rights reserved. Reproduction of any portion of this email is strictly prohibited without the express written consent of Wiley Exercise Systems LLC.

Lose Fat while YOU Sleep

2008-06-20T11:39:00.000-07:00

Following my blogl last week on the dangers of too much sleep – I’ve had many people contact me to discuss the importance of sleep. Many have thanked me for discussing the fact that too much sleep can be as harmful as too little.

So, now that I’ve given you reasons why not to oversleep – here are some reasons that quality sleep is so important:

Good quality sleep – between 6-8 hours can help you:

1) Live longer and healthier.

2) Look better feel better – lack of qualiy sleep can reduce the levels of growh hormone the so-called elixir of youth.

3) Be happier and less stressed – less sleep means higher levels of stress hormones like Cortisol.

4) Build a better brain – lack of sleep can have cognitive and physical effects similar to those brought on by overindulging in alcohol.

5) LOSE A FEW POUNDS – with sleep deprivation we see a reduction in metabolism and an increase in appetite.

There is a lowering of levels of Leptin hormone – the hormone that makes you feel full - and an increase in levels of Ghrelin the hormone that makes you feel hungry.

Sleep deprivation also influences your food choices making you crave high-carb and high-sugar foods.

Sleep loss also decreases Insulin sensitivity putting you at a higher risk of type 2 diabetes.

If you need help learning how to relax and let go of muscle tension you need the new 5-Minute Flexibility DVD.

www.5minuteflexibilty.com

This brand new DVD includes flowing sequences to alleviate aches and pains and dramatically enhance flexibility,and your ability to sleep.

Here’s that address again www.5minuteflexibilty.com

Yours in health & happiness

Giles Wiley – The Fitness Gentleman
Fitness expert, Author & Magazine Contributor

PS. To order your “5-Minute Flexibility” DVD go right now to http://5minuteflexibilitydvd.com

Copyright, Wiley Exercise Systems LLC, 2008

**The contents of this daily email are not to be considered as medical advice.
Always consult a physician before beginning or changing any fitness program.**

This email is protected by copyright, 2008, Wiley Exercise Systems LLC. All rights reserved. Reproduction of any portion of this email is strictly prohibited without the
express written consent of Wiley Exercise Systems LLC.

For Good Health Treat YOUR Feet

2008-06-16T11:24:00.000-07:00

If you’re in search of good health you want to start by treating your feet!

Pressing of the feet is a health practice that can be traced back to Ancient Egyptian times.

Treating the feet still forms an integral part of most Asian health care - have you ever noticed the number of foot massage places in China Town?

Rolling the Tension Release Ball under your foot can improve your flexibility, release lower back pain and boost your energy levels.

There are a line of pressure points along the inner arch that you can massage with your thumb or with the ball to release the rear of the body.

And, if you’re in search of a quick energy boost try stimulating the Kidney Pressure Point right in the center of the base of your foot…

If you’re one of the many people who suffer from Plantar-Fasciatis or heel-spurs then rolling your feet is something you need to start doing right now.

If you’re a runner, a martial artist, or involved in any sport with repetitive jarring then you desperately need to start taking care of your feet.

In Five-Minute Flexibility I outline numerous strategies for treating the feet and to make it even easier I’ve now released the 5-Minute Flexibility DVD.

Order you DVD now – go to http://5minuteflexibilitydvd.com/

Yours in health & happiness

Giles Wiley – The Fitness Gentleman
Fitness expert, Author & Magazine Contributor

PS. Here’s that address again http://5minuteflexibilitydvd.com/

Copyright, Wiley Exercise Systems LLC, 2008

**The contents of this daily email are not to be considered as medical advice.
Always consult a physician before beginning or changing any fitness program.**

This email is protected by copyright, 2008, Wiley Exercise Systems LLC. All rights reserved. Reproduction of any portion of this email is strictly prohibited without the express written consent of Wiley Exercise Systems LLC.

Giles Wiley
Wiley Exercise Systems LLC.
1228 Linkside Drive
Atlantic Beach
Florida 32233
Mail: giles@thewileyway.com

I Just found YOU an extra 40 Minutes a Day!

2008-06-12T18:46:00.000-07:00

Great news - I’ve just found YOU the 40 minutes a day you need for exercise!

For years we’ve all been told that 8 hours sleep is the absolute minimal we should be aiming for however the latest research seems to be showing differently.

Daniel Kripke of the Scripps Clinic Sleep Center compared the death rates of more than 1 million Americans and found that that people who sleep between 6.5 hours and 7.5 hours a night, as they report, live the longest. And people who sleep 8 hours or more, or less than 6.5 hours; they don't live quite as long.

This research has been backed up by similar research coming out of Europe.

So, make sure you get good quality sleep but don’t obsess about your 8 hours – in fact try getting up 40 minutes early for some exercise or a few routines from my new “5-Minute Flexibility” DVD.

Here’s the full article for those who have time:

http://news.yahoo.com/s/time/20080610/hl_time/howmuchsleepdoyoureallyneed

Yours in health & happiness

Giles Wiley – The Fitness Gentleman
Fitness expert, Author & Magazine Contributor

PS. To order your “5-Minute Flexibility” DVD go right now to http://5minuteflexibilitydvd.com

Copyright, Wiley Exercise Systems LLC, 2008

**The contents of this daily email are not to be considered as medical advice.
Always consult a physician before beginning or changing any fitness program.**

This email is protected by copyright, 2008, Wiley Exercise Systems LLC. All rights reserved. Reproduction of any portion of this email is strictly prohibited without the express written consent of Wiley Exercise Systems LLC.

Pain is only Temporary?

2008-06-06T09:27:00.000-07:00

I was recently on my friend Jon Hinds web-site and thought I’d steal this great quote;

“Pain is a warning sign to be listened to. The problem is most people ignore it and accept it as a way of life that leads to less and less movement and activity. We can learn from aches and pains to re-balance our bodies and minds to revive our health and happiness” ~ Jon Hinds, Owner & Founder of the Monkey Bar Gym

I’ve been hearing more and more personal trainers and coaches lately throwing around military slogans such as, “Pain is only weakness leaving the body” or “Pain is temporary Victory is forever!”

Maybe these sorts of slogans are OK if you’ve got only 6 weeks to get recruits ready for War.

But our focus needs to be on long term health not juts short term survival.

Generally these sorts of sayings are thrown around by 20 some-things who don’t realize by 40 they’re going to be a mess of hip, knee shoulder and back pain.

I really want you all to be fit and healthy and pain free at 93!

So, work out intelligently, exercise the body as one harmonious unit and unless you’re getting ready for War remember that pain is there for a reason...

…to let us know when we are misaligned, when our muscles and fascia have built up trigger points, when we need to take some time to work on healing ourselves.

“5-Minute Flexibility” is now available on DVD and it’s designed to relieve muscle and joint pain and realign your body for energy, strength and flexibility.

Go now to the products page on www.thefitnessgentleman.com

Yours in health & happiness
Giles Wiley – The Fitness GentlemanFitness expert, Author & Magazine Contributor

PS. For more help with re-connecting to your body make sure you read 5-Minute Flexibility – go now to www.fiveminuteflexibility.com

Copyright, Wiley Exercise Systems LLC, 2008
**The contents of this daily email are not to be considered as medical advice. Always consult a physician before beginning or changing any fitness program.**
This email is protected by copyright, 2008, Wiley Exercise Systems LLC. All rights reserved. Reproduction of any portion of this email is strictly prohibited without the express written consent of Wiley Exercise Systems LLC.

5-Minute Flexibility on the Renegade Health Show

2008-06-03T06:23:00.000-07:00

My friend Kevin Gianni recently demonstrated some of the techniques from the 5-Minute Flexibility series on The Renegade Health Show.

http://www.metacafe.com/watch/1304915/an_instant_flexibility_trick/

These are great techniques for releasing the lower back and hamstrings and improving your flexibility instantly...

Here's that link again http://www.metacafe.com/watch/1304915/an_instant_flexibility_trick/

Go to www.fiveminuteflexibility.com for more information and remember the DVD is being launched this week!!

Yours in health & happiness

Giles Wiley

Fitness Expert, Author, Magazine Contributor
www.TheFitnessGentleman.com

Celebrate Yours Successes

2008-06-02T05:00:00.000-07:00

I’ve just returned from a week in Connecticut where we attended my wife’s, Denise, PhD graduation ceremonies at Yale University.

It was three few days of processions and ceremonies combined with parties and celebrations.

We loved it and I’m so proud of her but it made me think how seldom most of us get to celebrate our successes in life.

It’s also true that most of us ignore the old adage Success Breeds Success!

We think that success is something we have little control over – we put it on a pedestal and consider it out of reach.

You may not have been told this before but the fact is that we get to choose what we consider a success. It is up to us to celebrate success every day so that small successes become bigger successes.

All of the great motivation speakers and writes stress the importance of keeping a Success Journal and of finishing each day by writing down at least 5 successes for the day.

These can be as simple as; getting up 10 minutes early for a few minutes of breathing exercises before starting the day, remembering to give thanks for your family and friends, eating a healthy breakfast and preparing snacks to take to work, completing your 30 minute workout, writing in your Success Journal…

Remember you get to choose what a success is and it can be as big or small as you like.

You’ll find that something magical happens when you actually write down these successes. You start to feel more “successful” and your confidence grows and grows. Soon your small successes become bigger and bigger successes.

Celebrate your successes!

Yours in health & happiness

Giles Wiley - The Fitness Gentleman

PS. If you’re not 100% happy with your health & fitness levels there are still a few places left on my Coaching Program – e-mail me now for a copy of my health & fitness survey.

Fitness expert, Author & Magazine Contributor

Copyright, Wiley Exercise Systems LLC, 2008

**The contents of this daily email are not to be
considered as medical advice.
Always consult a physician before beginning or
changing any fitness program.**

Lifting Cars Off Babies

2008-05-19T03:30:00.000-07:00

In 1977 in Tallahassee Florida 63 year old Laura Schultz lifted the back end of the family Buick of her young grandson. Up until that point Laura had never lifted anything heavier than a 15 pound bag of pet-food….

Laura struggled to deal with “the incident” because if she was able to do something as unbelievable as lift a car – what else was she capable of?

She felt that she’d wasted her life and limited her dreams and aspirations.

Did you know that studies have shown that even elite athletes only use 30% of their muscles true potential force?

When a muscle contracts at full force it can break bones and rip tendons.

I wonder how many other ways we limit ourselves physically, psychologically, and spiritually.

We all have incredible potential – we just need to believe it’s possible.

By the way, “the incident” inspired Laura to eventually return to college to study “rocks” and she went on to become a teacher.

If you want to learn more about accessing your bodies true potential check out my “5-Minute Flexibility” book and soon to be released DVD.

Go now to http://www.fiveminuteflexibility.com/ or www.thefitnessgentleman.com

Yours in health & happiness

Giles Wiley - The Fitness Gentleman

PS. Here’s that address again http://www.fiveminuteflexibility.com/ or http://www.thefitnessgentleman.com

Fitness expert, Author & Magazine Contributor

Copyright, Wiley Exercise Systems LLC, 2008

**The contents of this daily email are not to be considered as medical advice. Always consult a physician before beginning or changing any fitness program.**

Share your Vision

2008-05-16T05:36:00.000-07:00

There’s an amazing power that comes with sharing your vision…

Whatever your main health and fitness goal is I want you to go out today and tell at least 5 people.

Let me start the ball rolling – next spring I will run the Donna Hicken Breast Cancer Marathon here in Florida!!!

See, now I’ve committed fully. I’ve just told a few thousand people that I will run the marathon – there’s no way I’m backing out now.

Whether your goal is to lose 30 pounds, go to your Yoga class 4 times a week, get your black-belt in a martial art… whatever your goal is, commit fully and share your vision.

Not only does sharing make you more accountable, it also convinces your sub-conscious that this is something you truly believe possible.

Be wary of the nay-Sayers!

Not all people will support you in your endeavors but that’s due to their own inadequacies – you need to ignore them.

All your true friends will support you and you may even inspire them to set their own health & fitness goals.

Hey - if you're feeling like making a real commitment - why don't you post it here on the Blog.

And, if you’re struggling to get motivated or think of a goal here’s a little help.

I sent out this e-mail last year but decided that we all need some serious inspiration again

http://www.youtube.com/watch?v=f4B-r8KJhlE

Have some tissues close at hand and be prepared to be amazed.

http://www.youtube.com/watch?v=f4B-r8KJhlE

Cheers….to your health & happiness

Giles Wiley (The Fitness Gentleman)

PS. If you want to realize your flexibility potential you need my book and DVD “5-Minute Flexibility”.
Go right now to www.thefitnessgentleman.com

Sorry I've been gone

2008-05-08T14:00:00.000-07:00

Hi Friend

I'm so sorry that it's been 7 months since I was last in touch. In strict confidence, I've had a number of serious health issues over the last year that have kept me away from my computer...

But, I'm now back in action and better than ever!

I'm really excited to start bringing you cutting edge health, fitness and weight loss tips once again.

As part of my apology and to help get you back on track I'd like to give you a free audio download based on my new book "5-Minute Flexibility" - just cut and paste this link into your browser

http://www.thewileyway.com/2007/index.php?option=com_kapod&task=view&id=1

Or, go the www.TheFitnessGentleman.com and click on free podcast at the top left of the page.

You can also check out my lastest article in Men's Fitness Magazine or at:

www.TheFitnessGentleman.com.

Please feel free to contact me if you have any questions about my return.

Yours in health & happiness

Giles Wiley "The Fitness Gentleman"

Carrabba's Summer Beach Run

2007-09-17T03:07:00.000-07:00

I've been telling your recently of the importance of making your daily exercise fun.

All of my experience, everything I've ever seen, tells me that if you really expect to make health & fitness part of your life then it had better be fun!

I've only been here in Jacksonville Florida a few weeks but it's already become evident to me that many more people live active healthy lifestyles than I used to see in the Northeast.

One of the things they love down here is Beach Races. This past Saturday was the 43rd running of the Carrabba's Beach Race and over 2000 runners were scheduled to participate. Apparently runners came from all over the state and although I wasn't running I decided I needed to go and see what all the fuss was all about.

It was a beautiful sunny evening, a band was playing good rock, families were there with dogs and kids and I've honestly never witnessed so many people looking totally alive and excited at the prospect of a 5 mile run.

In fact, even after a few miles of running on the sand the runners were still smiling. And, how could you not - the evening sun glinted on the surf, spectators were clapping and cheering, and the runners were spurring each other on.

At the end of the race the runners were met with cold drinks and lots of celebrations.
I've got to tell you, the energy was so contagious I've already committed to running next years race.

That's how exercise should be. It should be fun and exciting. It should leave you with a smile on your face and a bounce in your step.

Why don't you commit to a local run or walk? Maybe try exercising with a friend or group?

Until next time,

Cheers, to your health

The Fitness Gentleman
Giles Wiley

www.thefitnessgentleman.com

Sweet Relief for My Aching Feet

2007-09-14T06:45:00.000-07:00

My work with clients means that I'm on my feet for many hours a day. Combine that with my bare foot martial-arts training and it means my feet can take so serious stress in a week.

Maybe it's a coincidence but not only have my own feet been aching more lately a large number of clients and friends have been complainng of the soles of their feet and their heels being painful and tender.

I'm convinced that much of this pain can be traced back to our increased wearing of flip-flops and sandals over the summer months. I've also linked the use of cardio machines such as the Precor Cross Trainer to foot pain.

Both flip-flop/sandal wearing and certain cardiovascular exercise machines such as the Cross-Trainer force you to grip with the bottom of your foot. Often unconsciously you are curling your toes under and tightening the mucles and fascia on the sole of the foot. These msucles aren't used to much activity hence we get muscle soreness and eventually inflammation of the fascia (plantar fasciatis) which can spread up into the back of the heel - the archilles region.

Rolling with the Tension Release balls is the number one best way I've found to help relieve this problem, that and cutting out the Cross Trainer and limiting sandal wearing.

You can roll the base of the foot in a number of different ways but I find the most effective for releasing the tension and being the most time efficient is rolling in a seated positon. Simply place the ball on the groundsomething I can do while I read of work on the computer

The added bonus (major bonus) of rolling the soles of the feet with the Tension Release Balls is the energy surge you'll feel. I get up pretty early some mornings (about 4.30am) and I've discovered that if I roll my feet while I eat breakfast I'm energized for hours afterwards. In Chi-Gong we'd say that you're stimulating the kidney points but it also has a lot to do with the tension release from the fascia and muscle. Holding tension drains energy big time.

Make your Exercise an Adventure

2007-08-07T11:37:00.000-07:00

I'm a big believer that exercise needs to be fun and exciting if you honestly expect to make it an integral part of your life!

I encourage my clients to try different activities - horse riding, rock climbing, kayaking, kickboxing- and I encourage them to get outside as often as possible.

Rather than doing an hour of "cardio" on a treadmill while watching the News and getting thoroughly stressed out at the state of the world.... get outside with your family and go for a hike or bike ride. You'll get many more health and fitness benefits and you'll feel good about the world rather than down on it.

My favorite Saturday morning tradition over the last few months has been to load up my day pack with weight (normally about 60 pounds) grab my trusty dog Jade and head off on a 7 mile loop around the reservoir. The run takes me about an hour but the combination of the pack and scenery takes me back to the mountains of Africa that I explored in my youth. I may only be 6 miles from the house but I feel like I'm in a different worlds for that hour.

The great feelings from my mini-adventure will last for days. Even now, 3 days later, I still feel energized and zestful.

I encourage you to start thinking about your fitness training in a different way. Make your workouts an adventure and see the benefits carry over into every aspect of your life.

Cheers... to your health & happiness,

Giles Wiley - TheFitnessGentleman

Saying Goodbye to Westport Connecticut

2007-08-02T11:47:00.000-07:00

I officially have one week left in Westport Connecticut. It's been very sad to say goodbye to clients who have been with me for years. Some clients have been with me since I first moved to this country 4 years ago.

In just over a weeks time the family, Denise, Sabine and Jade the dog will be piling into the Lexus for our fun road-trip down to Jacksonville Florida. We plan to take 6 days to drive down which should give our belongings plenty of time to arrive.

I plan to hide my Monster -Kettlebell in the trunk of the car so that I can get in some good workouts whenever we stop for the night. There is no excuse for missing daily training.

I'll be filming a short Kettlebell workout in the next few weeks. We'll probably shoot it on the beach :). I'll post it as soon as it's complete.

To your health & happiness,

The Fitness Gentleman

Interview with World Fat-Loss Experts

2007-08-01T10:46:00.000-07:00

Last night I was interviewed by renowned fitness-expert and all-round good guy Virgil Aponte.

This was Virgil's latest project - World Fat Loss experts- due to be released in September.

I spoke with Virgil about my preference for short intense workouts 5-6 times per week, how exercise needs to become part of your life in order for fat-loss to be permanent, the advantage a low-tech exercise in which we use little or no equipment, the need for exercise to be Mindful, and my number one nutrition tip that no one else ever discusses...

.. the acid-alkaline balance in the body and why you'll never lose fat if you're over-acid. In fact if you're over-acid that fat just might be saving your life.

I'll summarize the interview with Virgil and post it here soon. So watch this space for more details if you're at interested in fat loss and optimal health.