Friday, 13th July


We have all heard the term antioxidants these days and associate them mainly with fresh fruit such as blueberries.  However, there are many fruits and vegetables that  contain good sources of antioxidants which are highly important in your training diet.

Antioxidants are important in your diet as they prevent oxidation and protect the cells from free radicals.  These free radicals can cause diet related diseases such as cancer and cardiovascular disease.

Free radicals tend to attach to the fatty acids in the body and can cause havoc to your cells.

The foods that contain these valuable antioxidants are rich in vitamin A, C and E and the minerals Selenium, Copper and Zinc.

The following foods contain these antioxidants in abundance and we encourage you to include them at every opportunity in your diet.

Broccoli and other green leafy vegetables



Olive oil



Whole grains – oats, rice, quinoa, corn

Monosaturated fats and oils such as olive oil, rapeseed oil and avocados are much better for you than polyunsaturated fats and oils such as synthetic magarines.

Friday, 6th July

To have a go or not.

Most of us worry about what people think of us, which is often the kiss of death to our ambitions, dreams, and teaches us not to kick up a fuss, even when we know what we are doing is often not for us.

Many worry if they get enough “likes” when they post on social media, when instead they should just post what they believe in if they think it can help people positively.

Some choose a “safe” career path because that’s what “everyone” who mattered “wanted” for them, even if they aren’t engaged in what they do and all they dream of is their “pension”, wishing their lives away instead of making a meaningful positive contribution in life that they could be proud of at the end of their days.

My kids have started writing cartoons, a bit basic to start with but they are quickly getting better, now they are funny and the stories more and more inventive. Nobody is holding them back, they are just pumping the stuff out, with practice and they are improving fast.

Their stories are individual, colourful and straight out of their minds. No copying. I applaud their efforts, and they continue to get better. Kids and people in general get better when you give them a chance, and encourage them to get better.

Most of us have deep ambitions within us to do something magical as kids, but that is often stamped out of us by endless rejections of our own “art” and our own interpretations of what our work should be.

Chances are that if you have more encouragement along the way in life, instead of painful rejection, more of us would end up doing what we really want to do. 

Accept rejection though as a fact of life, and as a sign that all you need to do is work on a better approach, success will come to you as you keep on refining what you do for the better, and you keep sharpening your skills.

Accept too that the path you really want to be on means you will leave people behind along the way. True friends don’t hold you back and tell you that you cannot do it. They will be honest with you, support you but at the same time tell you the stuff you need to work harder on to get where you need to go.

Whatever stage in life you are at, get out of what people think is “ok” for you to do, and get after what really matters to you, and go after it with everything you have.

Thursday, 5th July

Your day is dictated by every hour of the day.

Getting up late is a bad start, and makes you in a rush for the rest of the day, AND makes you irritable!

Miss breakfast or eat a sugary breakfast and you have a huge spike in energy upward, then the most depressing low.

Start off with sugar, and your body will crave sugar, and a lot of coffee usually too.

Get into work and if you rely on buying food at work, then its unlikely you will ever get in shape. Prepare better food the night before, and you will be ready to feed yourself properly.

The company you keep or listen to during your day will make or break your day.

Lots of you are being told right now “why go to the gym!!! It’s too warm!!!!” Truth is that you are only showing them up, and their lifestyle choices are being exposed.

You won’t get ONE person who is fit and healthy and happy with their life telling you not to go to the gym, that’s a fact.

If you skip the gym on your way home, you won’t sleep as well, your irritability won’t be worked out and you will likely not feel at peace at home. Not working out is known to rise anxiety levels without you even realising it.

All I know and seen over the years makes me say that relationships work better when both partners exercise. Your love life tends to work far better when you exercise, and exercise affects everything positively at home.

These are the facts, make your choices on where you want to be and how you want your life to turn out.