You Got This

The news that lockdown is back across the whole of the UK and Ireland will have disheartened many.

The forecast that for England at least it’s set to last until mid-February or beyond will offer little in the way of comfort. Right now Spring feels a long way off.


In the first lockdown we had longer days, sunny weather, and it was a novelty. Now for many it truly is the winter of our despair.


Yet nature offers us some comfort.

The season’s remind us that nothing is forever. That everything renews.
Please hold onto that comfort in the coming days.


Please also remember that you have in your control your reaction to the forces you cannot control. You ultimately get to decide how you will meet this challenge…


I’d urge you to acknowledge and allow whatever your feeling. Don’t push it away. It’s okay to feel down, it’s okay to feel anxious, BUT don’t stay there.
Make a plan, soothe your sub-conscious by building a routine for your days, your weeks. Start projects, work on yourself, learn something…


Don’t feel pressure to be “better” or to have achieved something, but giving yourself a goal and structure through this period will help you.


If you can incorporate regular movement into your week. Exercise has many benefits, including the release of feel good endorphins. Fuel your body with good nutritious food, focus on building a positive mindset and connect with like minded people to keep accountable and support each other.


We’re with you. We’ll continue running free workshops, posting content in our free facebook group, producing our podcasts and supporting those of you that want to transform physically, emotionally and mentally.


Let’s do this together.

When You Eat Matters

We all know that it matters how MUCH we eat.

At the basic level we have our calories in vs calories out equation.

Looking to lose weight? Eat less calories than you burn. Want to gain weight? Consume more calories than you use.

We’ll say it again and again – getting calorie targets right is vital in reaching your physical goals.

So far so good right…?

But how about WHEN we eat?

A lot of PTs and coaches will tell you it just doesn’t matter.

To be fair, they’re trying to keep it simple…

BUT…….there’s a body of research that suggests when we eat really does make a difference to our body composition and energy levels.

However, before we dive into the science, consider this: if meal timing doesn’t matter, why do endurance athletes carb load the evening before events?

Answer, they want plenty of glycogen reserves for energy.

And…if you’re looking to manage your body fat down though, this is the last thing you want.

Here’s why…

First up, we’re more insulin sensitive in the mornings than at night. Therefore we’re better equipped to utilise the energy available to us in the mornings.

There is also observational data showing a clear link between higher body fat levels and consuming more of your daily calories late in the day.

Another long term study (spanning 20 weeks) showed that participants who ate their largest meal of the day before 3pm experienced more weight loss than those who ate theirs post 3pm.

Biologically speaking it would appear we’re physiologically adapted to handle bigger meals earlier in the day. There’s also a good body of research showing that for most people, front loading the majority of your calories early in the day is beneficial for body composition, and conversely, eating more, later, has a negative effect – ie weight gain.

Wouldn’t it be great if someone had actually tested this? Well, they have!

Jakubowicz et al took two groups and fed them a diet identical in calories, macros and timings, (with the aim of weight loss, so slightly calorie restricted).

The only difference being that one group was “front loaded” – having more calories earlier in the day and less in the evening, and the other group “back loaded” with more calories late in the day.

Not only did those in the front loaded group lose significantly more weight than those in the back loaded group, but they also had lower ghrelin (hunger hormone) levels through the day, meaning that they’d be less likely to eat more even outside of the meal plan conditions.

Nutrition is simple to a degree but to get best results – it’s multifaceted.

Applying science is what we do to fast track client’s results.

If you’d like to know more, or have any questions, get in touch 🙂

The Scary Truth About Your Festive Drinks

It’s that time of year when most food outlets have tempting selections of festive drinks to warm you up on your way to work.

Sure, why not swap your usual small cappuccino for a big gingerbread latte. Tis the season to be merry and all that.

Hmmm maybe not….

‘Action on Sugar’ has compiled a list of the sugar content of some of the high streets’ most popular festive hot beverages and the info will shock you.

Did you know that a Starbucks large hot choc contains 23 teaspoons of sugar? Yep. 23. That’s over 3 times an adults recommended daily sugar allowance.

It’s not a surprise to us, when we work with clients one on one and get them to track their food, that all too often it’s the hidden calories – sugar in particular – in hot drinks that they’ve failed to account for.

Their eating habits might be on point but 2 caramel lattes a day is smashing in a whole load of calories and sugar they’re not even realising their consuming.

Add the tasty festive syrups like gingerbread, caramel, creme brulee etc and it gets a whole lot worse.

Remember sugar triggers your insulin response, so it’s not just the calories and sugar itself, but the hormonal response that’s also going to set your body up for holding onto fat.

What’s worth noting from the research is that the sugar content is often higher in the ‘healthy’ option…

Coffee chain dairy alternative milks (oat, almond, soya) are frequently high sugar versions, compounding the problem even further.

Quite an eye-opener for our clients.

They think they’re doing the right thing going for the oat milk latte, when in fact they’re consuming more sugar and calories than going for the dairy version.

We hate to be GRINCH at Christmas.

Enjoy the season of course, but watch the hidden sugars.

They’re a Christmas present you don’t want!

The Inonvenient Truth

We were speaking to a lovely chap in a bar last Friday evening.

He’d overheard us talking to someone else about what we do and began asking us lots of questions.

We were happy to give our thoughts and professional opinion. As many of you know – our approach and philosophy isn’t based on fads or the latest fancy trend. It’s based on science. Research. Years of experience.

Some things are absolute TRUTHS. Facts that can’t be argued with.

Such as not all low calorie food is good for you. Low fat options are often full of sugar. You won’t lose weight unless you’re in a calorie deficit. Carbs are not bad for you. Only 1% of the UK population are actually intolerant to gluten, even though over 8.5 million have gone gluten free.

It became evident that this lovely chap didn’t want the TRUTH.

And it made us realise……not many people do.

A lot of people ask for it.

Why can’t I lose body fat from my mid section? Why can’t I stop comfort eating? Why do I have so little energy?

Yet when they don’t like the answer (i.e you drink a bottle of wine a night, you haven’t looked at your habits, you go to bed at midnight after looking at emails), it’s onto the next solution that fits better with their belief system.

Something that doesn’t rock the boat. Doesn’t require too much change. Too much work.

That’s how they get stuck.

They don’t realise that sometimes the TRUTH is hideously uncomfortable. And damn hard.

The truth of how to get to where they say they desperately want to get may require a total lifestyle shift.

Early nights. Planning meals. Less champagne. Not buying desserts. Setting the alarm early to do a workout. Managing stress. Meditating.

The truth of what needs to be done is often inconvenient.

But the rewards are huge.

A life on your terms. A sense of pride. Increased confidence.

So – we’ll leave you with a little question…

Are you hiding from a truth?

Something you know needs to be done or said in order to step into the highest version of yourself?

If so – what one thing could you commit to this week that is uncomfortable but will shift the needle to a more positive place – in line with your goal?

As always – we’re right here for you.

Staying Focused In Tough Times

I’m going to be straight with you.

The past week has been a rollercoaster.

Stressful to say the least.

Nothing we can’t handle – but a big fat curveball in our life plans.

So we’ve both felt emotionally drained, sleep deprived and physically low.

I wrote a post on Facebook a couple of days ago about being proud of how, even when there’s turmoil going on, I still exercise. I still lift. I eat well – and don’t turn to one of the easiest crutches of all – alcohol.

It’s the same for both of us.

And it’s hard when you’re feeling out of whack – not to go off the rails. Yes – even for us 🙂

But that’s all a side note to what I really wanted to share – and it might seem a little counter intuitive.

You see, when you’re stressed, although exercise is awesome for lifting the spirits, BE CAREFUL that you’re not overtraining.

Even though we’re sticking with our schedule, we’ve both noticed this week we have less stamina.

And less strength. It’s all a lot harder.

Emotions, stress and a lack of sleep has a nasty habit of doing that.

So – to push ourselves as much as we usually do (and can) – would be a rookie mistake.

Why?

Because on a cellular level we’re low.

The stress hormone cortisol is firing.

Putting our Central Nervous System under even more physical stress will only weaken the immune system further – when it’s trying to deal with everything else going on.

Having over trained in the past under extreme stress and personally experienced the negative implications – I recognise that my body is powerful and strong, yes. But it’s not a machine.

So if you relate to this right now, consider some self care. Exercise for sure. Keep up with the schedule. But pull it back a little.

You’ll come back stronger both physically and mentally.

I’ll Wait…

Yes I actually had someone say this to me recently, when discussing my mentoring programme.

The lady in question reached out as she’s tried every crash diet under the sun. She is unable to motivate herself and is completely confused about how to feel and look better.

She’s lethargic, overweight and miserable.

Most of us can relate to that feeling I’m sure.

When she said she’d wait until January – I was really saddened.

There were 9 weeks of 2019 left.

9 weeks where she will do absolutely nothing. Nothing will change. Except feel worse.

They’ll be no structure to her eating or exercise. They’ll be no accountability or support.

I’m not telling this story because I want to shame. It actually reminded me of times I’ve done the same.

Wanted something so badly. But couldn’t even get off the starting blocks.

And it has nothing to with the actual process. Or the person willing to take us to a better version of ourself.

It’s ALL about self worth and self respect.

This lady feared she would fail.

She didn’t believe in her capability to see it through. So she made excuses.

“I’ll be out a lot leading up to Christmas.”

“I won’t have much time.”

These may be true, but putting something off for a better time never works.

Why would she allow herself another 9 weeks of feeling anxious and depressed? Why would she allow herself another 9 weeks of eating food that makes her feel sluggish? Another 9 weeks of piling on the pounds and her body becoming more and more unhealthy and unfit?

Wasn’t her life worth more than that? Right here, right now?

Waiting is a way of hiding. Circumstances will never be quite right.

So I urged this lady to look at the real reason she wanted to postpone. In no way to pressurise but to break through her limiting beliefs. Because my goodness she deserves it. Just like you do.

If you relate – I’ll leave you with these questions…..

“Is your body, your mind, your life – not worthy of everything you’ve got? Is it not worth investing the time, money and energy right now?”

If you’re resisting and feeling icky about those questions – gently ask yourself in some quiet time….

“What is behind my resistance? Honestly. What is behind it?”….and just see what comes up.

As with this lady – and with you – James and I are always here. We don’t judge.

We just hope to help as many people as possible see their true worth. Their true power to create change.

Because that’s where it ALL starts.