Author Archive

We Eat Food NOT Carbohydrates, Proteins and Fats!

carbohydrates_proteins_fatsYou see it all the time.

“Eat this much Protein, that much Fat and this many Carbs!”

That’s all well and good but the problem is, we actually eat food and when you go shopping those foods aren’t listed as Carbohydrates, Proteins and Fats.

Instead they’re labeled as the food that they are, Chicken, Carrots, Beef, Olive Oil, Butter, Potatoes, etc…

Now of course, these foods consist of Proteins, Fats and Carbohydrates but the trouble is for many that are new to health and fitness, they don’t know the difference between Carbohydrates, Proteins and Fats or which foods are classified as each.

You also have some people, often the seasoned dieters, that pretty much know the difference but are slightly confused here and there.

These are the issues I’ll be clearing up for you today. I’ll also include a printable chart that you can download for free and stick on your cupboard or fridge to remind you of what foods are actually Carbohydrates, Proteins and Fats.

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4 Common Weight Training Myths For Women

Download Your FREE Beginners Resistance Training Programme Here

Unfortunately many gym newbies (particularly females), tend to neglect resistance training in favour of so called “fat burning cardio” training.

Often this is because of the misconceptions associated with weight training.

Misconceptions such as:

  • Weight training will make you big or ‘bulky’
  • Cardio is for fat loss and weights are for building muscle
  • Muscle turns to fat when you stop
  • Weight training makes you stiff and reduces flexibility

Just so you know, there isn’t a single scientific study that proves any of the above statements to be true. Want to know why?

Because they’re simply incorrect!

In fact, a good weight training programme is one of the most effective ways to sculpt and achieve the body you’re likely on the treadmill chasing.

Let’s take a closer look at each of these fitness myths individually.

Posted in Blog Exercise Fat Loss

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How many Veggies should you eat each day?

Vegetables.You likely know vegetables are important.

You likely know that they should be eaten daily.

But do you know just how many servings of vegetables you need per day to ensure optimal health and vitality?

Vegetables are a great source of Vitamins, Minerals, Fibre and Phytonutrients just to name a few so you’ll want to ensure adequate daily intake.

Below is a simple system I use with my many of my clients to ensure that their nutritional profile supports their goals – whether they’re after health, fat loss, building muscle or improving their performance.

It consists of 3 simple guidelines which you try to follow daily when it comes to your vegetable intake.

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The ONLY 7 Exercises You Need to Master

best-gym-exercisesGiven that there are literally thousands of exercises to choose from…

…What do you choose first when starting out as a Gym Newbie?

Well, although there are thousands of individual exercises, all of them fall into one or a combination of only 7 Key Movement Patterns.

They are: Squat, Lunge, Bend, Twist, Push, Pull and Gait.

That’s it!

If you can master these 7 key movement patterns, you will pretty much be set for the rest of your training life.

These seven movements are what we refer to as the Primal Movement PatternsTM.

It’s a simple concept which I originally learned about through my studies with the Chek Institute. Their founder Paul Chek, developed this system after studying the development of early man.

He concluded that in order to survive the harsh conditions of our developmental environment, we would have had to be proficient in our execution of the 7 Primal Movement PatternsTM or we would likely not survive.

To demonstrate how these principles still apply today, I will briefly describe how each is still used in our everyday lives and also give examples of exercises you can use in the gym.

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The 5 Best Measurements for Body Transformation

training-for-successMeasuring your progress can be one of the single most effective strategies to use when trying to achieve your dream body.

The trouble is, with so many things you can measure where should you start?

Do you measure height, weight, waist:hip ratios, BMI, spinal curvature, 1.5 mile run time, lung function, metabolic rate, grip strength, core function, blood pressure, 1 Rep Max, etc, etc…

The list goes on and on!

To be honest, almost any measurement you take or have measured can have some benefit but what should be used to determine whether or not you bother with it is the relevance of that measurement to your chosen outcome goal.

NOTE: Your Outcome Goal is the thing you’re trying to achieve. e.g. Lose 30lbs, Squat 2x your body weight, get a 6-pack, etc.

As I like to keep things as simple as possible for me and my clients, when it comes to training for success and measuring that success in relation to your body transformation (whether fat loss, muscle gain or both), there are 5 main measurements I use to help guide my recommendations.

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