The fear. It has the power to overcome us all. But only if YOU let it.

Do you ever find yourself really wanting to do something, but then in the back of your mind you start to fear and imagine all the things that could wrong? Whether it be starting your own business, moving to another country or attempting a back flip. Your mind plays all the things that could happen and hurt you in the event it doesn’t go as planned. Well those images and fears are completed made up by you.

You are trying to overcome something that is not real, something that does not even exist, an illusion created by your mind.

Replace those images with the positive outcome and then just go for it!

How Do You Overcome Fear?

Overcoming Fear Of Failure – Motivation

https://www.youtube.com/watch?v=U_8FmXQHa94

Overcoming FEAR

“Fear is genetically wired into you. It is your biggest gift and your biggest hindrance. Use FEAR to drive and propel you, it can take you to heights that you never thought possible. Let fear be a compass for you, let failure give you the lessons.”

https://www.youtube.com/watch?v=-0HRAtBquKg

The Rejection Myth: How to Overcome Fear of Rejection

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“The greatness of a man is not in how much wealth he acquires, but in his integrity and his ability to affect those around him positively.” ~ Bob Marley

Ever have those days where you think it’s not worth it? Where you feel like you are getting nowhere? We all do, nothing GREAT comes easy. It is all a test of your endurance and resilience. To separate the great from the average.

So keep going and push on through because one day, it will be worth it.

Follow the beautiful Stacey Shutte!

Follow the incredible Johnny Lucas!

• Shop Now: store.fitnish.com

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“Private dreams are the most powerful. You have to dream of success to make it happen, and if you don’t believe in yourself, nobody else will. But that doesn’t mean you have to go around telling everyone about it.” ~ Tony McCoy

The post Monday Motivation! 7 Of The Most Motivational Posters And Quotes For YOU! appeared first on FitNish.com.

8 time Mr Olympia, Ronnie “The King” Coleman was truly something special out of all the Mr Olympia winners. The sheer size of him was breath taking and spectacular in its own right. He had size, symmetry and proportions, thus his 8 Mr Olympia wins.

“WHY DO I DO THIS TO MY BODY?
CAUSE I LOVE IT.”

Ronnie Coleman DEADLIFTING, SQUATING, ROWING HEAVY HEAVY WEIGHT!!

“LIGHT WEIGHT, LIGHT WEIGHT, LIGHT WEIGHT…BABY!”

“EVERYBODY WANNA BE A BODYBUILDER BUT DON’T NOBODY WANNA LIFT NO HEAVY ASS WEIGHT!”

“AINT NOBODY GONNA GIVE YOU NOTHING.”

“WOOOOOOOOOO!! YEAH BUDDY!!”

“YOU GOTTA EAT BIG TO GET BIG.”

Ronnie Coleman Versus Jay Cutler Posing:

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Quick Stats

Name: Brett Richard Palframan
Age: 30
Height: 6’1”
Competition weight: 95 Kgs
Current weight: 98 Kgs
Current city: Fourways, JHB, South Africa
Occupation: Entrepreneur & Dept Creative Director

How did you get started?

I walked into the gym for the first time at the ripe young age of 14 and haven’t looked back. Can’t quite recall my exact reasoning, but I’m really glad I did.

What do you love about it and how do you stay motivated?

I honestly don’t know how to live without it, its like breathing & eating – without it, I will wither away.

I love that no matter how bad a day you’ve had, you can hit the gym and take your frustrations out on the weights and leave there, fully recharged and ready to take on the world.

What do you love about competing and the process of the preparation for a competition?

I love seeing it all come together, all the hard work, the blood, the sweat, the tears all rolled up into one fantastic day.

Watching your body literally transform overnight and that overcoming feeling of achievement when you see that the results are better than the last time you stepped on stage.

What are your future plans?

I’m looking to compete again later this year, then I’m going to take a break for about a year and focus on growth, and amending all my learnings from the competitions that I competed in this year.

Then during my year ‘off’ I’ll be focusing on some long distance endurance events like Ironman, etc and growing my own businesses. Because at the end of the day, the more you know and the less distractions you have in place, the better.

You have quite a number of sponsors, what advice would you give to other up and coming athletes in finding sponsors?

The best advice I could give is be yourself, try and become and all-round athlete/ambassador that has more to offer the potential sponsors than a daily gym selfie.

Sponsors look for ambassadors that can offer more of a ‘real’ lifestyle, which gives their brands more of a personification.

Take us through an average day of yours:

• Wake up, light meal, cardio (40-50min)
• Eat, shower and get ready for work
• Hit traffic, work till 5pm, then weight training.
• After training, work some more and at about 10/11pm get some sleep.

Give us a brief description of your philosophy on your diet, pre contest and during the off season:

Off-season, I take everything in proportion. I train so hard during peak season, that when it comes to off season I like to let ‘loose’, but not by over doing it.

Then during peak season I take my diet very seriously and eat clean and cut off the ‘majority’ of bad eating.

Then Pre contest, is 110% commitment and a severely strict plan.

How do you manage your diet after a competition? Do you eat everything in sight or manage to control yourself?

It’s a tricky one, because honestly I’m still working out the ‘perfect’ post competition diet, if there is even one. I’ve heard people pigging out till the cows come home, others have just one meal, which literally has all the junk rolled into one colossal meal and others that just continue with the broccoli and chicken.

But each athlete must look to their own body (system) since we are all individuals and our bodies take differently.

I prefer to keep my post contest diet to a balance between my cravings (I keep a list of all foods that I crave whilst on my pre-contest diet) and I try consume my top 5 from that list post contest. Then lastly the morning after, I have a giant pizza and then back on track with the clean eating.

If you do more, I find, your body loses control.

What are your top nutrition tips to getting really lean and ripped?

Getting ripped is 70% diet, 20% training and 10% water drop. The leaner your food sources the better.

NEVER starve yourself.

Because that gets you the wrong kind of lean…unless you want to look like a township dog.

Give us a brief description of your philosophy on your training:

Moderation meets dedication. Never beciome TOO obsessed, it will consume you.

What are your three favourite exercises and why?

1. Anything Stomach

I cannot survive without my six pack

2. Anything Triceps

To date my best feature.

3. Deadlifts

My most powerful exercise, and the best way to get rid of inner frustration.

What do you think are a few common mistakes many guys make in the weights room?

Lifting way too heavy for their own bodies and their form. FORM is essential!!

What other forms of training do you enjoy and do, besides the gym?

As much as I love lifting weights, I also love my cardio (cycling & running). I have been getting into power lifting over the past few months and it’s growing on me!

Do you do much cardio?

Because of my endurance, I do. Everyday, between 40-50 minutes.

What is the most common question you get asked?

How do you stay dedicated?

You need to want it, to crave it. Make it apart of your life like breathing and only then will you succeed and keep motivated.

Favorite Influential bodybuilders:

Sergi Constance, Sadik Hadzovic & Tom Coleman.

Favorite Quote:

“Never forget who you are and where you came from.”

Favourite female fitness icons:

Paige Hathaway.

Best piece of advice you ever received?

Stay humble and never forget where you’ve come from.

What are some things you see guys/girls doing wrong in the gym that you would like to see less of?

As with the above, form, form and form!!

What competitions have you competed in and your placings?

• Daredevil Charity Race 2013 & 2015 (8km)
• Rossi GrandPrix 2015 – 7th Cover Model Division
• Jump City 2015 – placed 5th
• Spar Lantern Night Race (10km)
• Impi Challenge 2014 (14km)
• Gladiator #1 2014
• Gladiator #2 2014 (6km) – placed 3rd in the Sprint
• Turbovite JumpCity 2014
• Gladiator #4 2014
• Hollard Urban MTB Assault 2014
• 702 Walk the Talk 2014
• Mr. South Africa 2014 Finalist (Top 25)
• Face of Evox 2014 Finalist
• Nabba PTA Classic 2014
• WBFF 2014
• 94.7 Cycle Challenge
• Nabba Jozi Classic – 4th Novice over 95kg & 5th fitness division
• The Warrior Race #8 Rookie 2013 (7km)
• The Warrior Race #2 Black Ops 2013 (17km)
• The Warrior Race #4 Commando 2013 (10km)

Where can people get hold of you?

• Facebook: BrettRichardFitness
• Intagram: Brett_Richard
• Twitter: Brett_Richard
• Email: palframanbr[at]gmail.com

The post One On One With Endurance And Fitness Athlete, Brett Richard Palframan appeared first on FitNish.com.

If you are struggling through anything at the moment, remember everything is an experience which you can learn from. Look at every trial as this and you will always keep moving forward and learning to be better. Things may not work now but eventually they will work out, you have to just keep hope and keep going without letting it keep you down. A small thing which people forget about is ATTITUDE. Change your attitude and you change your perception and ultimately you change your life for the better.

Here are a few motivational quotes/posters to keep you going and keep you motivated!

The post Monday Motivation! 8 Of The Most Motivational Posters And Quotes For YOU! appeared first on FitNish.com.

Quick Stats

Name: Sibusiso Kotelo (Khuzwayo)
Age: 23
Height: 1.85 m
Competition weight: 104 kgs
Current weight: 115 kgs
Current city: Durban, South Africa
Occupation: Student

What got you started?

I started at the age of 18. George Campbell (former high school) had at the time the only 24/7 gym. So I would always see these big boys coming in the gym and I would think “that is how I want to look like in a few years.”

What do you love about it and what keeps you motivated?

I love the beauty of how artistic the sport is. You take your body and shape it in such a way that is just beautiful to watch.

What keeps me motivated is my desire to always look better than I did in a previous show. Always having that “wow “factor.

What made you decide to enter your first competition?

On a faithful afternoon I was minding my own business at gym, then as I put the weights down I felt such a strong presence next to me, and behold it was the Pro himself, Mr Andrew Hudson. Before even asking for my name all he said was “You have an awesome physique and I think you should consider competing.” Naturally I laughed because I had no intention of competing. However in April I found myself on stage and I won my first Novice show.

I met my coach and mentor Stone Cele in January, and yes it hasn’t been easy. And I say that with a smile on my face.

Had it been easy I wouldn’t be where I am now. He pushed me to the limit, most days I wouldn’t even want to go back to gym let alone continue with that diet.

 What are your future plans?

Firstly I plan on completing my under grad. With competing next year, I plan on coming back on stage with a much better physique and bigger frame. Off season is where we work hard to look great on season.

Do you follow a bulking period or do you manage to stay lean year round and gain size?

I have a fast metabolism and somehow no matter how much I try to bulk, I always find that my lean look does not go away.

So I stay on a lean muscle gain period.

The plan right now is to gain lean muscle only so when the season starts I do not have to drop so much.

Take us through an average day of yours:

• Wake up and pray!
• Have my first meal and vitamins and go about my day attending classes.
• In the afternoon I train. I have my meals every 2-3 hours.
• Get home and prepare all my meals for the following day and head to bed.

Give us a brief description of your philosophy on your diet:

Eat clean. Train dirty!

Day 1

Breakfast:

• Nutritech slow release casein | 2 scoops
• Fresh low fat ayrshire milk | 500ml
• Rice krispies | 54g

Snack:

• Low fat strawberry yoghurt | 100g
• Future life high protein peanut butter bar | 50g
• Apple
• Blanched almonds | 15g

Snack 2:

• Slimmer’s choice plain rice cakes | 36g
• Chocolate hazel nut butter spread | 15g
• Future life high protein peanut butter bar | 50g
• Pears | 100g

Meal 1:

• Basmati rice | 95g
• Sea hake fillets | 225g
• Mixed mushrooms | 188g
• Italian extra virgin olive oil | 30ml

Meal 2:

• Pita bread | 120g
• Ostrich burgers | 175.5g
• Mixed mushrooms | 188g
• Italian extra virgin olive oil | 30ml
• Nutritech slow release casein | 4 scoops

Day 2

Breakfast:

• Nutritech slow release casein | 2 scoops
• Fresh low fat ayrshire milk | 500ml
• Choc malt high energy cereal | 63g

Snack:

• Tante anna crushed wheat bread | 65.8g
• Black cat smooth peanut butter | 60g
• Pears | 100g

Snack 2:

• Sliced cheddar cheese | 60g
• Tante anna crushed wheat bread | 65.8g
• Strawberry jam | 10g
• Bananas | 80g

Meal 1:

• Penne pasta | 88g
• Beef sirloin roast | 175.5
• Roasting vegetables | 340g
• Italian extra virgin olive oil | 10ml

Meal 2:

• Free range jumbo eggs | 270g
• Tortilla wraps | 84g
• Red kidney beans | 160g
• Brown onion and mushrooms | 200g
• Nutritech slow release casein | 4 scoops

What are your top foods to getting really lean?

Greens. Eating all your greens. Hake fish and ostrich steak.

Whats the best meal to have after weight training in your opinion?

Best meal for me is always having a high protein plate. Works like a charm.

What supplements do you use if any?

1. Whey Protein
2. BCAA’S
3. Glutamine
4. Multivitamins

Give us a brief description of your philosophy on your training and on average how long do you workout for?

Train hard. If you feel the same way when you leave the gym as you did coming in you haven’t done anything. I train for an hour and 30 minutes.

What are your three favourite exercises and why?

1. Bench press

2. Dead lift

3. Squats

I have a love hate relationship with these three. I hate that they can make me curl on the floor like a little baby because of how much you need to push. But I love them because they are great strength work outs and the fundamental lifts that engineer the body to really build solid muscle.

What training tips would you give guys trying to grow their legs?

Drop it like it’s hot! Squat till it doesn’t hurt anymore.

What are some of the most common mistakes you see guys make at the gym?

Trying to push heavy weights but messing up the form is the most common mistake. There is no use pushing heavy weights when you are not getting the form right to actually stimulate the body part.

Favorite Quote:

If it was easy everybody would be doing it.

Advice for someone wanting to start competing?

Get in there and just keep your head down and work. Give it your all and the rest will sort itself out.

What competitions have you competed in and your placings?

2014

• IFBB KZN | Novice Junior | 1^st
• IFBB KZN Provincial Champs | 1^st
• Rossi Classic | Junior u23 | 1^st
• Rossi Classic | Junior Overall
• IFBB KZN SSN Show | Junior | 1^st

Where can people get hold of you?

• Facebook: Sibusiso Kotelo
• Instagram: sibusisokotelo

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Scott Adkins, is taking martial arts and action movies by storm. He is mainly known for playing the roles of Russian MMA underground fighter, Yuri Boyka in Undisputed II: Last Man Standing and Undisputed III: Redemption, and as Hector in The Expendables 2. Undisputed proved to be one of his greatest showcases with the film and his character, Yuri Boyka garnering a massive following almost cult like.

Scott is a beast when it comes to training and leaves no stone unturned when preparing for a movie. He started practising in martial arts from as early as 12 years of age, and has continued it to this day, having trained in more than 10 different styles.

A physique of a bodybuilder combined with extreme speed makes him lethal in many aspects of fighting.

Scott is a true source of motivation and inspiration as can be seen in his videos and pictures below.

Whenever you’re looking at new ways to get in shape, first you have to decide what you want. Do you want a more muscular look, or do you want to slim down and appear more toned and ripped? I adapt my training and diet with each role I do, depending on the image I want to convey.

Scott Adkins Martial Arts Tribute

[youtube_sc url=”https://www.youtube.com/watch?v=2lWvzvayMXM”]

By: Wade McMaster

I put so much pressure on myself to raise the bar with each and every project. I treat it like every film is my last, and I make sure I pour everything I have into every film I make because if I’m not trying to improve, someone else will.

Part of me just wanted to grit my teeth and get on with it, but I didn’t want to risk making it worse.

I’m always trying to improve my skills as an actor. I think it shows in ‘El Gringo;’ it shows in the new ‘Universal Soldier.’ You can’t rest on your laurels; you’ve got to keep improving.

Scott Adkins training

[youtube_sc url=”https://www.youtube.com/watch?v=rtv_ZZLtnOw”]

By: 6814Ninja

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Quick Stats

Name: Jason (Jay) Isaac Cutler
Age: 40
Height: 5 ft 9 in (1.75 m)
Contest Weight: 274 lb (124 kg)
Off season Weight: 310 lb (140 kg)
Mr Olympia Wins: 2006, 2007, 2009, 2010

“It’s not about how many times you win it, it’s about the fashion you win in it in.”

“I don’t train on a specific body part schedule, I train specifically how my body tells me I need to. I kinda go by feel, if I’m really sore I’ll take a day off, I don’t have a set day off.”

“The biggest achievement that I never expected was to give the motivation to a lot of people, when I was just trying to be motivated myself to go to the gym.”

“My first Olympia in 1999 I placed 15th out of 16 and I almost quit after that show. I actually questioned myself the only time ever in my career.”

“Iv’e done it, I’ve lost it, I’ve won it back.”

“When something’s (your muscle) so tight, you’re not gonna get the blood in there like you need to. you have super tight muscles and no flexibility and no stretching, your muscles aren’t gonna grow.”

“I get a common question all the time, Jay what’s the secret? What’s the secret? And there is NO SECRET. The secret is progression, consistency and dedication day in and day out.”

“You learn from mistakes, I’ve failed at so many things and that’s how I’ve become successful, because I know the mistakes, and you have to make those mistakes before you learn.”

“Push as much heavy weights as possible, heavy weights build muscle.”

“About the mentality of a body builder, something has to be triggered inside of you, you can’t be normal. You have to have that satisfaction of never being satisfied.”

“Stress seems to be the biggest factor in training for a competition, you can’t have a lot on your plate and focus 100%. So you have to have everything spaced out perfectly.”

 

“You can never teach anyone training advice.”

“This is a career, and if you go at it full tilt all the time, you are going to burn yourself out, so you have to set a certain pace for yourself to the point where you are continuously moving forward and being great.”

“I’m always going to weight train, but not to that extreme.”

“I stuck with the basics of training.”

“The biggest misconception is that we do things very different, that’s not the case, its very very basic what a pro body builder does. I’ve been basic since the beginning.”

“Jay Cutlers my favourite body builder of course, he’s the greatest body builder of all time.”

Photography Credits:

• Muscular Development
• Bodybuilding.com
• Jason Ellis

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“Life is not the way it is supposed to be. It is the way it is. The way you cope with it is what makes the difference.” ~ Virginia Satir

[nggallery id=92]

“To make an end is to make a beginning.”

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