Should you be doing Veganuary?
So.. the new year has started and Veganuary is officially on! Let’s take a look at whether this new concept is right for you and whether it can help you lose weight.
How to use My Fitness Pal
Counting calories has been shown to be an extremely successful method of losing weight, it’s something that I have used with hundreds of my Online Personal Training clients. In order get results with it, you need to be able to use a calorie counting...
Pizza, ice cream and 4.5lbs of weight loss
One of my personal training clients decided that she wanted to lose a little bit of weight, so I asked her to keep a 3-day food diary so I could see where we could make a few tweaks.
Should you count calories to lose weight?
In this article, I look at the pros and cons of counting calories to lose weight, so that you can decide whether or not it is the best approach for your lifestyle.
5 tips to ensure you don’t wreck your diet at the weekend
You’ve “been good” all week. You’ve stuck to your diet meticulously, exercised regularly and on the whole you’re feeling pretty good with how things are going. Then the weekend sneaks up on you like a windshield on a bug and throws everything...
Simple tricks for when you’re hungry and want to eat lots of sweet stuff
So, you’re trying to lose weight before you go on holiday. You’re training your ass off and following your diet plan to the letter, but there’s a problem…. You have these occasions when you’re just so damn hungry.
How to make healthy choices when eating out at a restaurant
So you’re trying to lose some weight. You’ve been following a nutrition plan and training regularly, everything is going well and you are starting to look and feel great. But then someone asks you out to dinner and you’re worried about being able to...
The Best Breakfast For Fat Loss
What is the best breakfast for fat loss? In this article I give you my opinion on the four most important factors you need to consider when selecting what to eat in the in morning.
Why I Hate Cheat Meals
I used to binge on food. I’d stick to a diet all week and then have a “cheat meal” at the weekend, which would turn into a cheat day, or even a cheat weekend. Then I’d “start again” on Monday. Sound familiar?
How much should I eat to lose weight?
In this article I’ll be answering that common question “How much should I eat to lose weight?” as well as provide you with 3 handy steps to help you work out exactly how much you personally should be eating, plus a breakdown of your macro-nutrients...
3 Breakfast Smoothie Recipes
Do you struggle with eating breakfast in the morning? Perhaps you don’t always have time to make it, or maybe you just can’t bring yourself to eat a breakfast high in protein? In this article I give you my 3 favourite breakfast smoothie recipes that...
How to win in the kitchen and boost your fat loss
It doesn’t take a rocket scientist to understand that if you want to be in shape, then you have to eat well, and if you’re going to eat well, you need to know how to cook and prepare food.
Meal Prepping 101
Being organised and prepping your food in advance is essential to getting in shape and eating healthier. But for many people, the idea of batch cooking can seem daunting. If you struggle to organise yourself well enough to prep your meals, then this...
The Biggest Mistakes Women Make With Nutrition
In this article I am going to touch on a few things that females do that can really sabotage results.
Health Foundations – Consume Plenty of Water
We all know that water is vital for life, you wouldn’t last too long if you were to go without water for more than a few days. But do you all know how important staying hydrated is to basic everyday functions?
Simple Nutrition Tricks For Long Term Success
Changing eating habits and maintaining them long term is key to ensuring that once you lose weight / body fat, it stays off. Many people will have a target weight or dress size in mind once they begin a more traditional diet. Upon reaching this goal...
Stop Doing Crunches – Here’s how to get great ABS
If you want great abs or even anything that vaguely resembles a flat stomach, then performing endless sets of ab specific exercises such as crunches are ab-solutely (pun very much intended) useless.
Don’t Be Like Janet
A few weeks ago, I had a nightmare journey getting home from work. It took me three and a half hours to get home. It should take an hour and a quarter.
Use This Simple Trick To Control Your Late Night Eating
My wife makes the best chilli con carne in the world. It’s seriously good. It might even be my favourite food ever, which for someone who loves food as much as I do (except mushrooms obvs) is a big claim.
The number 1 reason New Year’s resolutions fail and how to fix it
A few weeks into the year and it’s likely that any New Year’s resolutions you set yourself are starting to fall by the wayside. Resolutions get a bashing on social media, but I like them, I think it’s the perfect time of year for a bit of reflection...
How to start losing weight right this minute
“I just can’t lose weight, I’ve tried everything, but nothing works”. If this sounds like you, worry not, it may seem like nothing works, but the truth of the matter is that you’ve tried everything except what works. In this article, I’m going to give...
7 Reasons You’re Not Losing Weight
Do you really struggle to lose body fat? In this article I’m going to discuss 7 reasons why you may not be losing weight, as well as telling you how to fix them!
The Hierarchy of Fat Loss
When it comes to fat loss, there are certain things we can implement that are very effective and others that may be less effective. When time is limited and we need to ensure we are getting the best results possible there is a hierarchy of fat loss...
How to get rid of lower belly fat
It doesn’t matter whether they are male or female, young or old, a huge percentage of my personal training clients come to see me because they want to lose belly fat. This might not necessarily be because they want abs they could wash their clothes...
3 Ways To Improve Energy Levels
One of the most common things I hear from new personal training clients, is that they have poor energy levels and find it hard to train effectively or even concentrate all day at work.
The Desire to Succeed
So what is it that my clients, friends and family members who I have helped to change all have in common? Desire.
Don’t Worry About the Minutia… Yet
All too often I’m faced with questions by people who worry far too much about the minutia of fat loss, the small details, before they have the macro elements in place first. Questions like “will nuts make me fat?” or “should I be taking X, Y or Z supplement”...
The 5 best glute exercises
In this article, I look at the best 5 exercises for glutes, how to perform them and what to avoid when training your glutes.
How to choose an Online Personal Trainer
Choosing the right Online Personal Trainer can be difficult so I’m going to share my top tips on how to choose an online personal trainer and help you get the body you’ve always wanted.
How to lose your bingo wings
Having bingo wings can be extremely upsetting for many women. In this article I’m going to tell you how you can lose your bingo wings for good, by outlining an effective way to lose fat and the best exercises to shape your arms.
How to track your progress when you’re trying to lose weight
If you’re trying to lose weight, it can be tempting to weigh yourself lots to see if what you’re doing is working. There are positives and negatives to this.
5 ways to motivate yourself to go to the gym
It’s impossible to stay motivated to exercise year round. Even the most avid exercise fan will have times when they just can’t be bothered. This is completely normal. It’s how do you deal with these lulls that will separate those that get...
Supersets for a busy gym
Do you struggle to train when you’re in a busy gym? Not sure what to do when virtually all of the equipment is being used?
The Split Squat
The Back Squat is labelled as the king of lower body exercises for good reason, when applied correctly it is unrivalled at producing size and strength of the lower body. Despite all this, it’s not for everyone. Why?
Should you be doing High Intensity Interval Training (HIIT)?
HIIT or High Intensity Interval Training is extremely popular these days, so should you be doing it? In this article I’m going to look at the pros and cons of HIIT so that you can decide whether or not to include it as part of your exercise regime,...
Barbell routine for a busy gym
Sometimes when the gym is really busy, it can be hard to try and get an effective workout in. When all the equipment is being used it can be hard to do what you need to do, meaning you end up having to do a workout that is ineffective, or worse still,...
Beginner Fat Loss Workout
The German Body Comp system is a fat loss workout invented by world-renowned strength coach Charles Poliquin. I learnt the system many years ago and have used it to great effect on countless personal training clients who are looking to get in shape...
Intermediate Fat Loss Training Program
Last month I posted a beginner program for you guys to follow. Hopefully you’ve stuck to the program and managed to get some great results! In this article I want to give you something a little more advanced, that’s going to test you and...
Training Effectively – It’s In The Execution
I could give a training plan to 100 different people and it will be executed in 100 different ways. Some will get great results from the program whilst some may not. The key to success often lies in how you go about what you do, rather than the actual...
Getting Results When You Have “No Time” To Train
Time is of the essence, these days we work longer and have less spare time to do the things we enjoy. If that means missing a workout then it can be the first step on the path to getting out of your exercise routine.
Advanced Fat Loss Routine – Death Circuits
The sun is shining here in London. Which can only mean one thing, Summer is just around the corner (hopefully). If you have been grafting away in the gym all winter ready to unleash your abs on the world, then good for you. If however you are still...
Time To Fire Up Your Glutes
Strong well-rounded sets of glutes are both functionally and aesthetically very desirable. From a strength perspective there is a lot of carryover to better running mechanics, faster sprinting and an ability to jump higher, which all in one way or...
Why Women Should Use Weight Training: De-Bunking The Myths
“But I don’t want to get too big, will weight training make me bulky?” and “Will I look like a bodybuilder if I use weights?”
Pre-Fatigue Arms Routine
The pre-fatigue method is another I learnt from world-renowned strength coach Charles Poliquin. It is perfect for those that have hit a plateau with their arm development, as it will add size to your arms fast when incorporated with the correct nutrition...
The Biggest Mistakes Females Make In The Gym
In this article I address what I feel are the main reasons why even the most motivated females can struggle to get the results they desire from their training.
Posterior Chain Tri Set For Fat Loss
Using super sets and tri-sets are two methods I use with my personal training clients to stimulate a lot of lactic acid and therefore growth hormone, which is a pre-cursor to dropping body fat.
Boost Fat Loss With The Minute Rule
For fat loss, I love using finishers with my personal training clients at the end of a session. When used effectively, finishers will be a lactic acid and growth hormone inducing way to complete a training session and ensure that your body is in a...