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Monday, 25th February

We always like to talk about hitting it hard on monday, and setting the right tone for the rest of the week, but you should also have made it easier on yourself by not going crazy on junk food and alcohol for the entire weekend!

One night when you have a drink within reason is no problem, and one day when you have bit of what you fancy in terms of your favourite foods is no problem either. The problems start though is when you make it an ALL weekender, meaning that you “go for it” on friday, saturday and sunday.

When you do this, no matter how hard you hit it on monday, you’re going to be playing catch up for the rest of the week!!

So there is a couple of rules you have to follow if you want to make the weekend work FOR you, instead of working against you.

Make the alcohol one day a week only, make the foods you consider a treat one day a week only, or if its two make them relatively small portions, or certainly much smaller than you would normally do.

When you do have that day when you relax on food and alcohol, the very next morning you exercise first thing NO MATTER WHAT before breakfast!! This tends to burn fat straight away and THIS HABIT will get you back on track saving the effort you put in all week before the weekend.

The weekend is definitely there to have fun, but if you binge ALL weekend, then no monday superhuman effort is going to make up for it.

So let’s say your big day/big night out is saturday, then that could be your rest day too. So the sunday morning becomes your big early morning workout, a true “recovery” workout if there ever was one!

Then by the time monday comes along, you will have already got the rubbish out of your system, and monday’s workout will have a much greater value for you, and TRULY set you on the right path for the rest of the week!!

Twitt
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Thursday, 21st February

With the food industry seemingly at an all time low, it doesn’t take a genius to work out that there is much more to come. With the current investigations likely to take months to sort out this mess, I believe they will then move on to other food areas.

Milk and the production of milk has long been controversial, and seeking the freshest and most natural produced milk has to be a priority for you.

You know I always advise wholemeal bread, which although still contains a little sugar and other not so good ingredients, is a million times better than white bread. The sugar, salt and bleaching agents in this awful product would scare most people, yet some are still not willing to change! Eat white bread daily and you will never get in shape full stop, plus its going to be a negative for your health.

Changing to wholegrains is a massive step you can take right now, to improve your health, improve your bodily functions and reach your target body fat levels A LOT sooner and stay in that good zone for life!

So when I have talked about shopping in supermarkets before, I have always advised to IGNORE most of the aisles. You should ignore the ready meal and pizza aisles, the frozen vegetables etc are fine because they are non-processed.

Avoid the full fat cheeses, avoid the frozen chip ailes, avoid most of the cereal boxes aisles but please select porridge, shredded wheat, Weetabix which are known 100% natural products.

Select wholegrain pasta which is going to be good for you and a nice slow release of energy, brown rice better than white rice, spend a LOT more time in the fruit and vegetable section, this will be a good investment in your health right there!

The fish section is always good, plus the tinned fish can be a much cheaper option and more sustainable option. All fish options are good, apart from the ones which have heavy sauces included in the product.

So in shopping terms, only trust the fresher, most natural products because you cannot go wrong with them. Avoid chemically enhanced and pumped up products because you know they are not going to help you on bit, plus you know by now you’re going to have to worry about their long term effects.

Eat natural and feel and look good full stop!

Twitt
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Wednesday, 20th February

Making your move early in your health is of paramount importance……………….and this is if you want to be in real shape by spring!!

How many people do you know that once a really warm day comes in late april, they panic and try to suddenly get in shape?!!!

The reality is that this approach is too late, and this rushed approach usually ends up in frustration because they are not giving it enough time!!Those of you who have started exercising seriously in january or even now, will be sitting pretty come the spring, and especially the summer!

Not only that, but you will be now appreciating the health benefits of exercising through our harsh winter this year! Training for health reasons AND looking good will always be the sustainable way to approach your programme.

If you’re building a healthy body, then laying the right foundations are the key to you being sustainable in everything you do.

If you want to learn how to eat properly and keep a healthy level of body fat, then you should know by now that slimming clubs are not the way to do it. Its time you took charge of your eating, instead of believing the marketing rubbish that these clubs bombard you with. You know deep down that eating food cooked from scratch is going to be the most effective way to go.

We should learn from the horsemeat scandal that we shouldn’t 100% believe what the supermarket puts into our food anymore. Food that has been in packages for months sometimes, full of fat, sugar and salt have no place in our lives.

The situation has become so bad, that its wise to avoid them completely and cook your food properly again. Who knows you may even get to enjoy the art of cooking again?!!

There have never been so many cooking shows on TV as there are now, and they ALL advise you to cook from scratch, especially when you’re looking at healthy meals done well so they actually taste really nice!!

Twitt
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Tuesday, February 19th

A lot was made yesterday in the press, about certain cereals and high fibre foods not actually telling us the total number of calories in the product.

This is another example to avoid foods that contain chemicals that we don’t really know anything about.

Muesli is a great example of this. The full sugar and full fat version are a nightmare for you if you are tryiing to drop body fat, in fact they are bad news if you are even trying to maintain a healthy weight!! They will drive body fat on to your frame quicker than you can say excess sugar and salt!!

You shouldn’t bundle all of these products and cereals into the same pile though!

I have always said that products such a weetabix and shredded wheat will always be good, because all they contain is wheat and the keep you away from dangerous chemicals and needless extra chemicals. You can’t go wrong with these.

You do need to avoid though variations of these products, when sugary coatings or/and sugary versions of fruit are added to the products. This is a perfect example of how to mess up a good cereal and make it no longer healthy for you!

Same with porridge, one of my favourites! I love porridge and eat it twice a day! Plain rollled oats with no additives are great and will give you long lasting energy, no catches with this one and no sugar, salt or saturated fat!

The problem starts when we add the sugary versions of sugar, the apple pie and blueberry pies versions for example. Al NO GOOD for you!!!

You need to keep it plain and simple with cereal, stick to the intended natural version and add natural ingredients to it, such as chopped fruit and or dried fruit with no added sugar.

Twitt
Posted on

Friday, 15th February

We are hitting a weekend already and while all of us will look forward to it, the dangers for body fat gain are always the highest for the next three days.

Most people associate the weekend, Friday, Saturday and Sunday with eating basically anything they want, and more than their fair share of alcohol consumption.

If you do this for three days over the weekend, then NO MATTER WHAT and this is a certainty, you will not lose body fat and it doesn’t matter what you have in the week in terms of exercise or how well you have eaten!

If you take this as a rule, you will start eating and drinking a little smarter.

Make it one day, rather than three days. Make it one day a week you drink alcohol, and when you do drink, the very next morning before breakfast, try and get some sort of exercise session in that gets you a little hot and sweaty, and a bit out of puff, in other words put some effort in!

No need to overdo it, but always try and exercise with purpose rather than going through the motions.

If you’re having your treats, and most people at some time DO during the weekend, try and make them less full of saturated fat and less full of sugar!

If you’re having indian food, try and select the dry dishes, rather than the ones smothered with cream and sauce. Select boiled rice rather than fried. This will help you a lot.

Chinese food is usually fried but you can select boiled versions like the indian examples I gave.

When you have fast food, you don’t need chips on top of it too! You don’t need the 1000 calorie milk shakes, you don’t need all the extra trimmings on ANY fast food.

Try making pizza yourself, have far less cheese, put on healthy tomatoes and vegetables, have a healthier thin base.

There’s a million ways to get your treats down in all those harmful fats, and dangerous sugars that if taken for long enough, will sure make you diabetic.

Making the right choices have never been more important!

Twitt