Posted on

Friday 30th September

Seems a few of you are finding the food information helpful, and thats what im here for, for YOU to be successful and firing on cylinders and i sincerely mean that.

Okay, where were we? Dinner, evening meal or whatever you want to call it!!

If you have followed the advice so far, and eaten every 3-4 hours, then you shouldn’t be absolutely starving by 6-7pm and your hunger should at least be controllable!

The great news is that the patterns you have got used to previously in the day conclude nicely with your evening meal.

I’m talking about keeping your portion sizes moderate, and this means in particular your carb selection. I’m talking about pasta, potatoes, rice, bread etc. If you overeat these foods you WILL struggle with your weight especially if they are the white refined varieties of these foods.

These foods can be fantastic for you in their more natural state, and in the right quantities!!

Whoever said remove them from your diet is usually not qualified in nutrition or anything else. More like a fly by night character who knows nothing about the whole picture when it comes to balanced diets.

Besides, the group i have just mentioned is a good group on  its own, and to remove food groups entirely is complete madness!!!

SO what are we talking about here for a typical evening meal?

A piece of healthy protein such as white meats or fish, baked or cooked with olive oil, no normal cooking oils please!

Then we have the carbs such as brown rice, wholegrain/wholewheat pasta/new or sweet potatoes etc, in a portion size the same as your fist.

Then vegetables have to be in there, and the greater the variety the better so lets make sure we make it happen every evening meal. We all know the benefits of vegetables and theres many we don’t even know about yet!!!

So there we have it, if you finish off with a meal of this quality, you’re going to get and stay lean and healthy. Accept no substitutes and tryly look after your body!!!

Twitt
Posted on

Thursday 29th September

We talked about about the unmissable meal of the day yesterday, and its importance in every area of your life, and especially for being in shape and staying there.

I have talked about this so much over the years that many of you may be sick of it by now, but if you did pick this habit up and now consume breakfast every day without fail,  maybe all of that keeping on was worth it in the end!!!

Another meal i like to talk about and force the point home is lunch. Compliance on this one is not so popular, and is the major reason why the individuals i see at 3pm onwards don’t perform as well as they could, IF they have missed lunch or had a very low nutrient, low energy lunch!

Since i like to get the best out everyone i train, its either going to be your eating or sleeping that explains a bad workout!

Its great to see in llanelli for instance, that even the cafe’s now are making fresh nutritious food for lunch.

Of course they still do the “all day breakfasts” but the healthy eating generation is slowly overcoming the fried bread boys!

You should be able to have fresh cooked chicken in any good cafe these days, if not find somewhere else!

You should be able to have fresh fish and vegetables too, there’s no excuse for it.

If you’re having a sandwich even, ask for it to be freshly made without butter, margarine or mayo and of course NO WHITE BREAD, trust me this is NOT too much to ask and will show you are committed to healthy eating. If they refuse, then they dont have a very good business as they are ignoring your repeat custom.

I wouldn’t have thought you would be reading this if you werent committed to healthy eating, so please consider your lunch time options if you are working out tea time, i see a massive difference in the same individual all the time depending on they have had lunch.

Your choice of course but you are interested in getting into shape?!!!!!!

Twitt
Posted on

Wednesday 28th September

If you have tried missing breakfast in the mistaken belief that you will lose weight, you will soon be in for a big surprise!!

The theory some people use is that they never feel up for breakfast anyway, so may as well save those calories and use them for mid-morning, or even start eating lunch time. Then they eat sometimes sparingly during the afternoon and then usually get home, and then it all goes off!

The person doing this kind of eating programme is usually so ravenous by evening time as they haven’t eaten all day, they usually go mad at 6-7pm!!!

If you’re making food yourself, you will be so hungry you will grab a cheese sandwich or something while you’re cooking!

Then you will always overeat when it comes to the food you are cooking, this is because your blood sugars are so low and you are desperate to get them up again, but probably too desperate and you want to eat a massive portion. Very rarely will you be satisfied with that first portion!! Your body can only handle a certain amount of food per meal, and any over the top portion will get deposited as body fat every time!!!

So the missing breakfast technique is complete folly, and will never work long term, you may have realised that by now!

There are scientific reasons for eating breakfast anyway!

Eating breakfast counts when you eat food within one hour of getting up.

This boosts your metabolism because you’re sending your body a message that it had better assimilate that food ASAP and this gets the fat burning process going nice and early!

This helps your metabolism (the rate your body burns calories) get into overdrive early on.

There have been a massive amount of studies that show that those people who eat breakfast daily always lose more body fat and are able to MAINTAIN a healthy level of body fat for the rest of their lives.

Your choice but you know common sense works!!!

Twitt
Posted on

Thursday 22nd September

Every day I bump into someone who I know has trained for most of their life. I hear a lot of inspiring stories on how well they are doing. Unfortunately I hear a lot of stories about how certain things have happened and they have had to have a break in their training.

Then follows that period when they promise themselves they have  to get back into things, and that time is always usually a week away. This week can lead to weeks or even months.

This is the number one reason for me why individuals get out of shape, or never get into the kind of shape they once dreamt about getting into.

If you don’t train, then changes will never happen to your body.

This is why the actual “doing” is always more important that copying some complicated training routine from a magazine.

Rather than make life difficult for yourself, “just do it” as the old saying goes.

If you tried asking people you haven’t seen yourself for a while how their training was going, I would put money on it you would get similar answers to me. People in general are the same wherever you go and its never easy to be in shape all the time, very few people manage this.

Those people you ask who are having a break are maybe the ones you need to ask yourself if they would like to join YOU in your efforts to get in shape?!!!

You cant beat training with someone else to get more out of yourself!

The only downside training with someone else is that sometimes they let you down, and this can be most unhelpful in your efforts to get your sessions in!

So as long as you can hook up with someone who is trustworthy and motivated, and a similar fitness level as yourself, its an absolutely fabulous idea for you to get your own “training buddy” and you help your friend out too!

Anything that gets you actually doing instead of talking about it will be massively beneficial for you!!!

Twitt
Posted on

Wednesday 21st September

When you talk to real life people who stay in shape or got into shape, the answers are always a lot simpler than you think.

For example, when you ask some people how they did it, did they cut out carbs? Did they cut out just bread? Did they never drink again? Etc etc!!! The reality as i said is that there are no miracles.

This reality plays out like this-they didnt cut out carbs but didnt eat huge quantities either (they had portion control).

They ate good carbs such as brown rice, wholemeal bread, wholegrain pasta and definitely didnt eat junk food anymore, absolutely NOT those types of carbs!!

When going to restaurants, simple things like not having dessert tend to work they tell me. If a huge plate of food comes your way, then only eat three quarters of it, simple!!

Some successful people eat really well but always have hearty appetites! They get around this by putting quality workouts in and give it everything they have!!! They use this as a very valid excuse to eat heartily, and who can blame them, i have some triathletes and marathon runners who could eat anyone out of house and home!!!

Most if not ALL people in shape i train or know or both never drink in the week, alcohol in the week is a one way ticket towards weight gain and miserable performances in all areas of your life FULL STOP.

Most people in shape never eat late at night, after all where are you going to put all of those extra calories!!!! A very successful strategy that works!!!

These little changes aren’t exactly mind-blowing are they?!!! One thing’s for sure though, they ARE life changing!!!!

Most nutritionists agree that these LITTLE changes make the BIG difference!!!

Time to get a grip, give yourself a better quality of life by fitting these little habits in, and enjoy the massive results to come!!!

Twitt