Happy BLUE Monday.


The most depressing day of the year apparently.


But if you saw my social media this morning you’ll know that I say boll*cks to that.


Today will be as BLUE or as BRIGHT as you decided it’s going to be.


And I don’t know about you but I LOVE a Monday.


A fresh start.


A new chance to get things right.


More opportunities to be successful.


Buuuut just incase you’re not a Monday lover…


Here’s something that will hopefully help ‘pick you up’.


Check out my 24 Quick Top Tips for fatloss, success and happiness.


 1.  Choose a fitness routine/plan you ENJOY.


If you hate the gym, find something you love.  


2.  If you want as much ‘bang for your buck’ as possible – choose COMPOUND exercises


(ones that use lots of muscles).


3.  There aren’t ANY shortcuts to creating a killer body.


Stop popping pills or relying on supplements!


4.  Figure out what works for you and do it CONSISTENTLY.


5.  There isn’t a one-size-fits-ALL nutrition program.


The best diet you can have is one that works for YOU and fits with your lifestyle.


6.  Guilt and regret are WASTED emotions.


If you skip a workout – get over it.


Take 2 weeks off –  get over it.


7.  There will be times when you take extended breaks from the gym/workout… and that’s OK.


8.  The MIRROR is more reliable than the SCALE.


9.  Put in your BEST effort in every workout – wingin’ it is a waste of time.


10.  Focus on 1 or 2 goals at a time.


11.  Read and learn – knowledge is POWER.


12.  Make working out a HABIT.


13. Being flexible rocks – don’t neglect FLEXIBILITY and MOBILITY exercises.


14. When you NEED take a break, really take a break.


A week off is OK.


15.  Opinions are like a**eholes, EVERYONE has one so don’t let one negative comment or opinion get you down! 


16. Live by the 80/20 principle.


Ensure you eat well and exercise 80% of the time but allow yourself 20% flexibility & fun.


17.  Your attitude and mental outlook can make a HUGE difference.


18.  NEVER be afraid of weights.


19.  Gym bunnies – Leave electronics in the locker room.  


If you listen to tunes on your phone, avoid texting, emailing, surfing the web, etc – focus on WORKING OUT.


20.  Walking is one of the best activities EVER.


You can do it anywhere, anytime, costs nothing, burns calories and nearly impossible to get hurt.


21.  Track your RESULTS.


I’m amazed at how many people don’t do this. 


Pictures and measurements are highly motivational and ESSENTIAL for assessing progress.


22.  Too much ab work is a waste of time (and boring).


If you want abs, LOSE FAT.


23.  If life gets busy (and it does), it’s better to do 10-20 minute workouts 3 days a week than not working out at all.


24. NEVER stop challenging yourself!


Here’s cheeky little challenge that doesn’t look tough but oooft it’s definitely not easy.


30 secs Ducks Walks
Rest 30 secs
Repeat 3 times





So there you have it, my 24 Top Tips for fatloss, success & happiness.


If you enjoyed them or found them useful, feel free to share them with your friends.


Have a fantastic week!


Lee ‘duck walker’ Donald x



Facebook – Lee Donald Personal Training
Twitter @ LeeDonaldElite
Instragram – LeeDonald
Pinterest – Lee Donald LDPT
Youtube – Lee Donald Personal Training



© Lee Donald Personal Trainer. Designed by OvernightSite