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Howard Sellick

Howard Sellick

Thursday, 10 January 2019 13:08

A goal for the next 5 months

I have a goal for the next 5 months and that's to coach at least 100 students to help them prepare mentally and emotionally for their upcoming exams. 

Exam prep is one of the most stressful times for kids and in our current society we have almost become obsessed with the notion that people can't and shouldn't have to cope with pressure. This is such a lot of nonsense as the only way a person grows is by going through a stressful/pressure-filled time.

I have the tools and processes to help even the most shyest and unconfident student overcome their fears and come out on top, and be a winner.

I look forward to taking on this challenge and celebrating with those who take the journey with me.

Have a great day 

Sincerely - Howard

 

Thursday, 26 July 2018 08:15

My current morning ritual - hour of power

Since listening to the Anthony Robbins ‘Get the Edge’ cd’s some 15 years ago, I have been doing a morning ritual to start my day. It all started off as a carbon copy of Robbin’s ‘Hour of power’ but over the years I’ve modified and tweaked it accordingly to suit my location and the exercise equipment to hand. So here’s a step by step/blow by blow account of how I run my morning ritual when I’m at home.

• The alert goes off on my iphone – I turn it off –jump out of bed without hesitation and smile insanely for a count of ten

• Next I do 20-30 large diaphramic breaths (ala the Wim Hof method) to oxygenate my system

• Then I lay on the floor stretch out and do 30-40 crunches, tensing briefly on the contraction • Next I’m in the bathroom where I drink down two full glasses of water

• Then it’s out onto my balcony (yes, I’m in my underwear – no matter what the weather) where I have a pair of 3kg dumbells that I pick up and do a variety of fast exercises to get the blood flowing.

• I have my training gear airing from the previous day’s session on my balcony, so I put that on and head downstairs

• I go into the kitchen and open the patio doors that lead to the garden (to get some fresh air into the house)

• Next I put on a podcast to listen to in the background whilst I ‘do my thing’

• Then I switch on the kettle the go outside on my patio where I jog on the spot to a ‘four in four out’ breathing pattern’ whilst the kettle boils. This is a modified version or breath-walking created at MIT many years ago.

• Once the kettle boils I make a black coffee with 2-3 teaspoons of instant coffee and small teaspoon of sea-salt

• I then go to my gym where I get my swiss-ball out and take it into the kitchen

• I then sit and bounce on the swiss ball for 40 reps, then take a gulp of my coffee and repeat this 5-6 times until the coffees gone. While I’m bouncing I take in big breaths to oxygenate my lungs. The bouncing on the ball helps shift the lymph fluid (your body’s sewage system) which means it can be released during the day via breathing, sweating, urination and excretion. (sounds yucky but we need to get this crap out of us!) • Once the coffee is drank I then head for my gym for part one of my work-out practice

• My workouts consist of the following: Day 1. chest and back Day 2. Kettlebell swings & deadlifts with 30 second stationary bike sprints Day 3. Shoulders and trapezius 4. Repeat day two 5. Repeat day 1 etc……

• After 20/25 minutes I break to drive my son around his paper-round. During this time I’m listening to a podcast

• 30 minutes later we’re back and I continue with the exercises.

• I will very often do bear crawls and crab crawls after my workout just to finish me off and get my heartrate high

• Job done………………..time for a shot of salt-lemon juice and water which is the ultimate recovery and hydration drink.

• Shower time!

 

Friday, 21 July 2017 10:20

Amazing fat loss - the secret revealed

Hey friends, it's been a while since I last put a blog on here, forgive me!

I wanted to share with you my amazing 'fat loss' journey over the past 151 days that has enabled me to go from 14 stone to 10 stone 12lbs.

5 months ago, I was a 'chunky' for me 14 stone and I decided to 'get lean' for my forthcoming trip to Canada/Orlando. I knew on this type of holiday I'd be eating some naughty food, so I thought it best to be ahead of the game.

So, I quickly devised an eating plan incorporating many of the principles from various low carb eating programs such as the ketogenic diet, the paleo solution, primal eating and JJ Virgin's eating plan. The results were/are truly staggering.

My bodyfat is down to 5%, with great muscle retention. Heck, I've now got veins on my stomach or as Charles Poliquin calls it 'Penis skin on my abs'. :-)

For those crazy enough to give my eating plan a crack, here is a list of what I've been eating literally 7 days a week for the past 5 months. Each 'meal' food listed is eaten with 2 hours in between:

  1. Black coffee - teaspoon of Kerrygold butter, teaspoon of coconut oil
  2. Black coffee with teaspoon of coconut oil and teanspoon of double cream
  3. 2 raw eggs mixed in water
  4. 2 scoops of whey protein powder, wheatgrass, chia seeds, coconut powder - mixed in water
  5. 20 grams of salted peanuts
  6. Same as meal 3.
  7. Same as meal 4
  8. 1.5 scoops of whey protein powder mixed in water
  9. 2 scrambled eggs and half an avacado
  10. 1 scoop of whey protein powder in water
  11. 15 grams of salted peanuts
  12. 20 grams of Red Leicester cheese and teaspoon of salsa
  13. 250 grams of 98.5% steak mince burgers (cheese and salsa on top)
  14. Black decaf coffee with 2 teaspoons of double cream
  15. Carb Killa protein bar

Well, there you have it, my daily eating plan. But here's the thing; You do not need to be as focused as me to make substantial losses in bodyfat. All it takes is to reduce your carb consumption to around 100 grams a day (most people are on circa 5 times that!), this doesn't include great fibrous veg like brocolli, kale and spinnach.

Have fun

Howard

 

 

 

Wednesday, 12 October 2016 08:46

Today's workout - step my step

Hi All, I hope everything is great for you and that you're pursuing your goals and dreams.

Now, many of you may know this but I do an exercise session every single day, we're talking 365, no excuses.

I'd like to share with you the rep by rep workout I used this morning. You'll notice that I used very low reps in my training, this is based on the Russian principles of not going to maximum reps, instead having 'something left in the tank'. This type of training focuses on building strength and hypertrophy (muscle growth). The Lifting is done with minimal rest, usually 5-10 deep breaths in between sets. The kettlebell is 35lbs, the dumbbells ar 35lb each and the barbell used on the bench press is 160lb, and the barbell used for deadlifts is 180lbs. My workout commences at just after 6am, once I've downed my black coffee mixed with a spoonfull of butter and a spoonful of coconut oil.

Jog for 3 minutes (deep breathing), 5 deadhang pullups, 12 kettlebell swings, 12 swiss ball push ups, 6 dumbbell deadlifts, 7 dumbbell flyes, 5 deadhang chin ups, 14 kettlebell swings, 6 dumbbell deadlifts, 8 dumbell flyes, 5 reps each arm -dumbbell curls, 15 kettlebell swings, 5 chin ups, 7 dumbbell deadlifts, 7 dumbbell flyes, 15 kettlebell swings, 10 swiss ball push ups, 15 kettlebell swings, 5 chin ups, 4 dips, 3 reps - bench press, 5x kettlebell squats, 2 reps of deadlifts, 4 dips, 3 bench press, 2 deadlights, 5 kettlebell squats, 4 dips, 1 deadlift, 3 bench press, 1 deadlift, 4 dips, 1 deadlift, 5 kettlebell squats, 5 dips, 1 deadlift, 3 bench press, 5 kettlebell squats, 4 dips, 1 deadlift, 3 bench press, 4 dips, 10 kettlebell swings, 3 bench press, 1 deadlift, 6 kettlebell tricep extensions, 6 over head kettlebell swings, 10 minute walk/run wearing a 22lb weight vest, 2 chin-ups wearing the weight vest, 5 jump squats holding the kettlebell, jog on spot for 1 minute. JOB DONE!

Delighted to have sponsored the Essex Rockets Basketball teams new away strip.

Being the self promoting type (as you've got to be!), that's me on the far right-back row, standing next to my son Olly.

Wednesday, 14 October 2015 12:13

My Morning Ritual

Holy sh*t! It's been so long since I did my last blog! Sorry! J

I am always asked during my coaching sessions how I start my day, so I thought I’d share with you my 7 days a week morning ritual (nope, i never take a day off, not even when I’m on holiday).

  • At 5.40am my iPhone alert goes off. I immediately put a big smile on my face and jump out of bed!
  • I take-in several large breaths to oxygenate my system as I put on my work-out clothes
  • Then it's downstairs into the kitchen where I drink down a pint of water to get my body hydrated
  • I put on my iPad and play an inspirational audio book or video clip usually by one of the world’s top high performance coaches
  • Next it's on with the kettle and I’ll put 5 spoonfuls of mild roast coffee into a cup along with some water and one teaspoon of pure virgin coconut oil
  • Then i go to my gym, grab my Swiss-ball and return to the kitchen where I’ll sit bouncing on the ball OR jog on the spot until the kettle boils. This gets my heart rate up and gets the blood flowing
  • Once the kettle boils, I’ll sit on the Swiss ball and quickly drink down my cup of coffee. It's caffeine overload at its best, but it's great to kick start the system and get the fat burning process going
  • Then i get two ten pound dumbbells , sit back on my Swiss ball and for 6-7 minutes bang-out various movements. First off it's 80 Twisting sit ups, then it's curl and presses, twisting shoulder presses, bent over rows and laterals and two handed curls where i alternate raising my left and right foot off the floor for each rep.
  • After 6-7 minutes, i will down a whey protein shake (1.5 scoops) in water which gives me 30 grams of protein.
  • Next i grab a pad and pen, sit back on the ball and write out my goals
  • Straight after that it's another 5 or so minutes of various dumbell movements done on the Swiss ball
  • Next it's into my gym where I’ll bang out 6-7 reps of close-grip chin-ups followed immediately after with 6-7 reps of incline bench press with 160lbs. Now i am ready to rock and roll!
  • Then it's on with my trainers and I’m out the house for 15-20 minutes doing a combination of walking and running whilst utilising a very specific breath pattern where i inhale four times then exhale four times. It's during this time i do my mind programming ritual which is a combination of powerful affirmations/incantations. Then i think of all the things I am grateful for, followed by all the great things i want to happen in my life. This type of mind programming helps to set me up to have a great day-every day
  • Once i'm back home, I make my son his breakfast, then I’m back into the gym for 25-30 minutes of heavy weight training, finishing with a few maximum sprints on the exercise bike at its highest resistance.
  • To end the ritual, i go back outside for a 10-15 minute walk where i once again practice my four-four breathing pattern while doing incantations.
  • Once i’m back home it’s time to get ready for work

Knowing the above, is it any surprise i'm such a freak?

Friday, 11 July 2014 11:06

Ditch the news!

Most people you know or meet, appear extremely overwhelmed with their lives, why is this? I strongly believe that 95% of people get suckered into all the crap and misery that the media reports 24/7 365 a year. This leaves them feeling totally out of control, distressed and believing the future's not a very nice thing.

Let me tell you this and it's coming from my own personal experience, if you seriously want to get back into control of your life and stop being an uptight grumpy serious bastard, you must must must ditch the 'news' completely. No more radio news, no more newspapers and certainly no more tv or internet news.

99% of the news reported daily has absolutely no bearing on your life and is truly detrimental to your future. I gave up the news 2 years ago after watching a Darren Hardy YouTube clip and i've never been more healthier wealthier or happier than i am now.

Please please, ditch the mindset that the news keeps you informed, it doesn't that's pure bullshit.

The news is there to scare and control you, to put fear in your heart and soul Every day the news channels search for the most nasty gory miserable stories possible and blurt them out every few seconds.

Ask yourself this: Would you allow someone to sit in your lounge and talk to your kids about murders, shootings, rapes, killings, terrorist attacks, paedophiles, drugs and sexual abuse cases? Of course not! So why why why, do you allow yourself to absorb this stuff and poison your mind?

Start today on a mental cleanse, ditch the media for a week, yes a whole 7 days and just see how much more free you feel. Your pulse rate and blood pressure with go down and soon you'll feel so in control of your life like never before.

Monday, 03 March 2014 13:13

Adding value

I so believe that the secret to living is giving and adding value to other people's lives.

We live in a culture where people have been brainwashed into the concept of 'just enough', but this is so wrong. Always always always do more than is exptected of you and you'll be making an investment in making things that much better. 

Do things that challenge you but benefit the lives of those that need it. If you see someone needing love, give it to them, don't wait for them to ask.

Life is about being and doing, so make sure every day you're being a good person and doing great things for the greater good. What you give wil come back tenfold, therefore the more you give the more you get, which means the more you'll have to give. The cycle continues.......

Friday, 28 February 2014 15:54

Sleeping the weekend away

For some strange reason so many people insist on laying in bed for hours-on-end over the weekends, telling themselves 'I deserve a few extra hours in bed'.

I find this mindset and action (or lack of action) extremely weird, as it adds no benefit to your life whatsoever.

Human beings sleep way-too much anyway, as they've been brainwashed to believe we need at least 8 hours sleep per night. Sleep studies clearly prove this to be utter nonsense, in fact the more sleep a person gets, the less awake they feel when they eventually get-up.  

Having prolonged lay-ins actually has a very negative effect on your psychological state too, as you qucikly realise you've not enough hours left in the day to do all those chores, this puts many people in a mild state of panic.

While i'm not saying ditch the lay-ins completely (you don't need to go cold turkey, so don't worry), what I am saying is moderate it to 45-60 minutes maximum.

Life is for living not lying in bed! 

Friday, 15 November 2013 13:28

Words mean so much

I was recently listening Darren Hardy's Compound Effect CD in my car, when he used a great line that really struck a cord in me as a better way to say something.

Most managers/interviewers use the phrase 'what are your strengths and what are your weaknesses?'. Now, the word 'weaknesses' conjures up negative thoughts within and sows a seed of uncertainty and lack of competance. Therefore a better phrase to use would be 'what are your strengths and what do you need to improve?'

Just by taking out a negative word and replacing it with something more 'thought provoking' works wonders when trying to get a great answer, as opposed a knee-jerk reaction based on protecting ones self esteem. 

Pick your words wisely and I guarantee you'll get greater results in all areas of your life.

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