Jason's top 3 tips for getting back on track after holidays.

Holidays never fail to throw me off groove while I’m working hard at my health and fitness goals, so not to worry - you’re not the only one! The important thing is to not bring the holiday home with you by implementing the tips below.

Routine - Get back into a routine. Do not let the holiday spill into your first week back. Be intentional from the get go and get back into your daily healthy habits (drinking lots of water, getting a good breakfast in, exercise, meditation etc).

Cleanse - After holidays its completely normal to gain a few pounds, which makes it the perfect time to give the digestive system a rest and even consider juicing for a few meals or having smoothies as a replacement for breakfast or lunch. Also consider cutting sugar and dairy out for a week or two after your holiday which will kickstart you back into seeing results, fast.

Guilt - Oftentimes guilt can take over if we’re disappointed with a number on the scale, made a few bad decisions over the weekend or you’re just not doing well and this ‘all in or nothing’ approach sets in and then we indulge, which gets us nowhere in the long run. Give yourself a little compassion and get back on the horse. Even if you have to re-lose the few pounds you lost again, don’t sweat it. Once you’re intentional about your diet for the next couple of weeks, you’ll keep making progress.

Beginner Workout Tips

It’s probably not the most ideal time for this post to go up, seeing as anyone who isn’t working out presently is promising themselves that it’s something that will happen in the new year… which is fair enough, but you can always read back on this come January if you like.

Going to the gym for your first time or even going for your first run can be a daunting experience for most of us, which is why I’ve decided to do a little write-up on my lunch break today to make it all a little easier for you & less daunting which it doesn’t need to be.

First things first, Exercise is amazing once utilised right & the reality is that it can (and will) change your life for the better once you find whats right for you & double down on that. It’s also something we should all include as part of our busy weekly schedules coupled with eating healthy.

Here are some tips to make it easier for you…

1) Ask Questions - don’t be afraid to ask questions thinking that you’re asking a silly question as no question is stupid until you know the right answer. You need to know what you’re doing or else you could end up injuring yourself or simply not get any result from your ‘hard work’. If you happen to join a commercial gym in January - ask questions, get a programme designed specific to your goals and please don’t just stick on the on the Treadmill in the corner like a lost cause. Going into the gym without a plan is simply like getting into your car & expecting it to go from A to B without fuel especially if you don’t know what you’re doing - as the old saying goes ‘‘fail to prepare, prepare to fail’’. Also, no matter what you think, the reality is NO-ONE is judging you.

2) Do what you enjoy - For you this may be lifting Weights, HIIT Cardio training or a Boxing Class and for someone else it may be something completely different such as a Bootcamp Class, Yoga or LISS Cardio. Chances are if you enjoy whatever Exercise you are taking you will be still doing it months from now & it will be a habit instead of a chore. Exercise should make you happier and healthier not miserable! There are so many different forms of Exercise out there, go search what works best for you.

3) Push yourself - Yes, you should enjoy Exercise, but you should also push yourself and get your heart rate up for example if your goal is weight loss. Going through the motions and not pushing yourself is better than sitting on the couch for sure, but won’t cut it unless you are doing enough for your body to change in return. A general fat burning range would be 60-70% of your Max Heart Rate. This can be found out by subtracting 220 minus your age X 60-70%.

Hope you found this helpful & you have been given that little push to start exercising and reap the rewards, Jason Mitchell Fitness.

Healthy Pancake Recipe For Pancake Tuesday


  • 50g self-raising flour
  • 50g wholemeal or wholegrain flour
  • 2 small eggs, separated
  • 150ml skimmed milk
  • berries and low-fat yogurt or fromage frais to serve


1. Sift the flours into a bowl or wide jug and tip any bits in the sieve back into the bowl. Add the egg yolks and a splash of milk then stir to a thick paste. Add the remaining milk a little at a time so you don’t make lumps in the batter

2. Whisk the egg whites until they stand up in stiff peaks, then fold them carefully into the batter – try not to squash out all the air.

3. Heat a non-stick pan over a medium heat and pour in enough batter to make a pancake about 10 cm across. Cook for just under a minute until bubbles begin to pop on the surface and the edges are looking a little dry. Carefully turn the pancake over. If it is a bit wet on top, it may squirt out a little batter as you do so. In that case, leave it on the other side a little longer. Keep warm while you make the remaining pancakes. Serve with your favourite healthy toppings.

Enjoy & let me know what you think! :) 


How to Achieve your Goals in 2018!

You have probably heard of SMART goals already. If not, it's a goal setting technique that if adhered to will work and I can stand by that, having used it personally in the past, not just for health and fitness related goals, but also business, career etc. For goals to be powerful, they should be designed to be SMART. SMART stands for:

  • S - Specific.
  • M - Measurable.
  • A - Attainable.
  • R - Relevant.
  • T - Time Bound.

(1) Set Specific Goals

Your goal must be clear and well defined. Vague or generalized goals are unhelpful because they don't provide sufficient direction. Remember, you need goals to show you the way. Make it as easy as you can to get where you want to go by defining precisely where you want to end up. For example, instead of saying you want to lose 2 stone, rephrase it and get more specific by saying you want to lose 2 stone by the 2nd of July 2018, because you have a wedding that you want to look good for then. 

(2) Set Measurable Goals

Following on from that, include precise amounts, dates, and so on in your goals so you can measure your degree of success. If your goal is simply defined as "To reduce expenses" how will you know when you have been successful? In one month's time if you have a 1 percent reduction or in two years' time when you have a 10 percent reduction? Without a way to measure your success you miss out on the celebration that comes with knowing you have actually achieved something & it's a great feeling knowing that you've crossed the finish line!

(3) Set Attainable Goals

Make sure that it's possible to achieve the goals you set. If you set a goal that you have no hope of achieving, you will only demoralize yourself and erode your confidence. However, resist the urge to set goals that are too easy. Accomplishing a goal that you didn't have to work hard for can be anticlimactic at best, and can also make you fear setting future goals that carry a risk of non-achievement. By setting realistic yet challenging goals, you hit the balance you need. These are the types of goals that require you to "raise the bar" and they bring the greatest personal satisfaction.

(4) Set Relevant Goals

Goals should be relevant to the direction you want your life and career to take. By keeping goals aligned with this, you'll develop the focus you need to get ahead and do what you want. Set widely scattered and inconsistent goals, and you'll fritter your time – and your life – away.

(5) Set Time-Bound Goals

You goals must have a deadline. Again, this means that you know when you can celebrate success. When you are working on a deadline, your sense of urgency increases and achievement will come that much quicker.


Thanks for reading, hope you got something from it and heres to you all smashing your goals in 2018! :) 

Benefits of Physical Activity for Kids

Play rugby or soccer, cycle or trees, walk or sprint, take part in karate or ballet - it all counts as exercise at the end of the day. And there's almost no part of you that doesn't get better when you do it: bones, muscles, lungs, brain. You get the idea!

Read on for all the benefits exercise helps you or (your child).


Why Exercise Is Good for Your Body

Lungs and heart - they get stronger when you get moving. That helps you feel more energy and means you can play, walk, or jog longer without feeling so tired, which means you can run after your kids for longer or better again they can spend hours on end playing their favourite games with neighbourhood friends. 

Muscles - exercise makes them stronger and stretchier. So, become the family arm-wrestling champ! Take out the garbage! Maybe even master the cartwheel?!

Bones - you make yours stronger when you move. That'll help with everything from how tall you stand to how powerful you are. Remember it's not just vitamin D that's important for our bones, exercise is every bit as important too! 

Staying healthy - exercise helps you keep your weight in check. It can mean you’re less likely to get diseases like diabetes, high blood pressure, and some kinds of cancer. It can even help you avoid getting a cold or the flu as often (lately, I had the man flu & wouldn't wish it on anyone) LOL


How Exercise Can Help Your Mind

Because a good workout gets your blood flowing, more oxygen gets to your brain. And that means you can think better. Exercise may:

  • Keep you from zoning out in class or while doing your homework
  • Improve your scores on tests
  • Help you get better grades
  • Help you sleep better. When you exercise, your brain gets the message that you're tired at night.

How Exercise Can Put You in a Better Mood

It affects chemicals in your brain. And those can change how you feel. When you move, you can:

  • Get more energy so you feel good and can do things you want to do, like sports, dance, playing an instrument, or reading
  • Feel better when you’re stressed out
  • Stay calmer when you have to give a class presentation

Sounds good right, get to it - join a local class, get out for a family cycle but most importantly just get moving!!! 

10 Ways To Have More Energy and Get Out of Bed Faster

1. Drink Water Before Going to Sleep

Drinking water before going to sleep you will cause you to need to to use the bathroom in the morning. Needing to use the bathroom will make you want to get up and prevent you from falling back to sleep. However, excess amounts of water within the few hours prior to going to sleep may cause you to wake up in the middle of the night. I recommend experimenting to find the optimal timing and quantity of water to drink prior to sleeping.

2. Open your Blinds Before Going to Sleep

Leaving your blinds open at night will allow the sun to enter your room and wake you up. Most people have a hard time sleeping when a room is bright. Conversely, a dark room is more conducive to sleep. The sun is a source of vitamin D, which is a natural source of energy. The sun also reminds our mind and body that it’s daytime and that we should be awake and energized. Note: if your room is too bright at night with the blinds open, it may prevent you from falling or staying asleep.

3. Eat Before Going to Sleep

One of the reasons why you may feel groggy in the morning is because you’ve gone a long time since eating. A small snack before bed can help prevent this. I usually eat a low-carbohydrate, easy to digest, food such as cottage cheese, yogurt, milk, nuts and/or peanut butte. Eating too much food or foods that are difficult to digest may prevent you from sleeping, so you may need to experiement. 

4. Set your Alarm Clock to Play your Favorite Music

The sounds of most alarm clocks is miserable and can elicit feelings of anxiety in many people. Like when someone’s ring tone is your alarm clock tone. I'm sure my girlfriend wouldn't disagree to this one (new phone & still haven't change the alarm clock music). By using a standard alarm clock, the first thought in your head each day is a negative one. That’s a terrible way to start the day! Instead, set your alarm clock to play music that makes you happy. The first thought in your head each day be a bright one. Unlike with an annoying alarm clock sound, you won’t even want to push the snooze button! 

5. Place Your Alarm Clock Away From Your Bed

By placing your alarm clock across the room, you will be forced to get out of bed to turn it off. Getting out of bed is often the hardest part about waking up in the morning. By getting out of bed faster, you increase the likelihood of starting your day rather than going back to sleep. Having your alarm clock next your bed makes it easier to press the snooze button and sleep longer. Once you are out of bed, it’s usually easier to stay up and get your day going. 

6. Consume Caffeine Shortly After Waking Up

You may feel groggy for the first hour or two after waking up. Feeling groggy leads to lower productivity, and means more time spent on certain tasks than is necessary. To eliminate the morning groggy feeling, drink coffee or tea shortly after waking up. It prevents you from wanting to go back to sleep, and will give you the energy you need to get your morning started.

7. Exercise in the Morning

Some light exercise in the morning will get your endorphins flowing and give you more energy. Weight training or a class at the gym are great options. Running outside or at the gym would also be good. You could even just do a short easy workout such as some jumping jacks, crunches, or push ups in your home. 

8. Eat When You Wake Up

As discussed above, while sleeping for eight hours you haven’t provided your body with any sustenance. A small and easy-to-digest meal in the morning will give you a boost of energy. I recommend a piece of fruit, a glass of milk, or yogurt at the very least. If you have the appetite, a full meal could be really helpful. 

9. Do Something Fun in the Morning

Stimulating your mind by doing an enjoyable activity will give you energy. If you schedule it in advance, knowing that you will be doing something fun will make you more eager to get out of bed in the morning. It could be a phone conversation with a friend, reading, playing video games, or something else that makes you happy. 

10. Keep a Routine

Keeping a regular and consistent sleep schedule helps your body get into a natural rhythm. Go to sleep and wake up at the same time each day. By doing so you will begin to naturally fall asleep and wake up at the same time each day. Waking up will feel more natural. In addition, it will help you fall asleep at a more regular schedule.

3 Proven Ways to Become Happier

Yes, my job is to help people lose weight, increase cardiovascular fitness, prevent injuries but a BIG part of my job is to also help clients become happier, being the main reason for writing this Article this morning. I want to also help you today achieve just that, because lets admit it, we can all become a tad bit happier in most if not all aspects of our life. Our thoughts are everything, without thoughts you feel nothing, which is why it's so important to be think positively which can be hard sometimes when obstacles come in our way. Do you ever hear someone talking about positive thinking? More than likely yes seeing as mindfulness and all that craic has gotten so big recently. When you have a stressful situation going on in your life and a to-do list that just won’t quit, the last thing you’re thinking is, “Gee, maybe if I had a more positive attitude, this would all feel better.” How could that possibly be true? But it is, being happy comes with a choice. When you raise the positivity levels in your brain, you actually do better work and, generally, feel happier. 

Anyways, that's enough blabbing on for now - let's get to the points. 

1. Exercise

Yes, I said it, exercise! Everyday, even if it's only for 20 minutes a day, engage in some form of exercise - go for a run, walk, bike, swim, or whatever activity you enjoy most. After 10 months, depressed research participants who exercised were shown to have far lower risk of relapse than those who just took anti-depressants and did no exercise. With exercise, you’re training your body to reduce the likelihood of falling into negative thinking and, instead, preserve your happy factor. 


2. Gratitude

Write three things you're grateful for every morning and don't repeat the same ones. Selecting unique areas of gratitude each day forces you re-frame your perspective to look for the positive, Rather than the negative, aspects in your daily life. Participants felt the benefit of this activity for up to 10 months after they completed it. This morning mine was (1) my morning cup of coffee (2) waking up to my new dog (3) having a fuel tank of fuel in my car. What were yours? Go write them down and do so every morning from now on. 


3. Eat healthily

As people lose weight, their moods improve, or visa versa — as their moods improve, they lose weight. As their moods improve and they lose weight, they cut their risk in half for a whole host of illnesses, from heart disease to diabetes, in part because they are more motivated to take good care of themselves. But the link goes further than that. Boost their happiness quotient and they lower stress hormones, such as cortisol, and the inflammatory processes associated with disease. Lower stress levels mean people sleep better, think more clearly and have more energy, which are all factors that help them lose weight and stay happy. 


Thanks for reading, I really hope you got something from it. Share this with a friend that you think could benefit from it, because jf it only helps even one person out there, it was worth my 20 minutes of time typing this out. JMF

3 Easy Steps To Take To Make Exercise a Habit

Lets be honest, it's not starting a fitness program that is the hard part, it is sticking to it long term! The statistic of people that quit exercise plans and 'diets' before the three week mark is well over and beyond a staggering 50 percent. 

For that reason, I have decided to do up a short clear Article for you today with my top three steps to take in order to make exercise a lasting habit and lifestyle change in 2017. A lifestyle change is a process that takes time and requires support. Once you're ready to make a change, the difficult part is committing and following through! What I would say is to do your research and make a plan that will prepare you for a path of long term success. Setting small goals and taking things one step at a time can be a great way of doing this as it saves us from feelings of overwhelm which can result in quitting which is not what we want!


STEP 1: Change up your activities that you enjoy most. 

Do a variety of activities you enjoy. And remember, there's no rule that says you have to go to a gym or buy equipment. Any form of physical activity rather than a regimented exercise programme is perfectly fine here if that's what you enjoy most. Physical activity is defined as any bodily movement produced by the skeletal muscles that requires energy expenditure. Examples of this could be swimming, playing tennis, rollerblading, skipping all to name but a few. Having a variety of activities such as resistance training in the gym, walking, fitness classes, tennis will ensure you can do something regardless of what time of the day it is or what the weather conditions are like. 


STEP 2: Make a commitment 

This can be done by organising a walk with a friend, booking a session with a Personal Trainer, investing in a fitness plan or even having a certain goal in mind for example, a 5K run booked in 6 weeks time that you have to train for.

I have been told so many times that ''I wouldn't have went to the gym today unless I was booked in with you''

It's easy to come up with excuses but a lot harder when you know someone is expecting you to exercise with them or attend their class or PT session. 



STEP 3: Exercise when you're ''too tired.''

This one is easier said than done I know and it took me a long time to actually implement this one consistently but once done a few times trust me the feeling of euphoria during the activity you are doing and for some time after is an unbeatable feeling. Trust me, you'll thank me! This is another important reason to have a different variety of activities to choose from (STEP 1) as you can choose a less demanding activity intensity wise (e.g. swimming) when you're energy levels are lower than normal.


Thanks for reading, JMF. 







You can still enjoy yourself and achieve your fitness goals at the same time! In this short article I'm far from trying to put you off drinking and enjoying yourself as with everything, balance is the key to sustainability and a lasting change. I'm just going to talk a little bit about how Alcohol can hinder your fat loss efforts if we don't take right the steps (mentioned below) to try and combat the negative effects that comes along with consuming Alcohol.  

Anyways, the weekend is here (nearly) and most will head out tonight, tomorrow and maybe even Sunday for a few drinks after a long week at work which is perfectly fine, I'm probably going to do the same - after all, I advocate the importance of balance when it comes to socialising with all of my clients. 

We all know at this stage that Alcohol consumption can hinder our fat loss progress greatly due to the fact that Alcohol contains so many calories (nearly twice as much as protein and carbs). Different drinks contain calories from different sources for example wine and beer have a high carb count while some cocktails contains fats. The affects that these different calorie types have on the body are different but the overall result is normally excess fat storage.

So, you're probably thinking what can you do to minimise and/or combat this?


Again, go out and enjoy yourself if you are going out, but if you have spent the full week in the gym, attending a local class, hired a Personal Trainer, the last thing you want to do is to ruin all of your hard work! The drinks that I would stick with are the following
-Clear spirits, vodka plus a diet mixer is always a good go to option. The diet option here is a key as it has no sugar and remember sugar makes you fat!
-Light beers and/or cider, half the calories of a normal beer or cider it contains less sugar than a normal beer.
-Gin & slimline tonic = only around 50 calories!


Easier said than done, trust me, I know!!! But what can help a lot here is having a meal prepared at home before you head out. After consuming so many empty extra calories from the alcohol, the last thing your body needs is a big greasy kebab from your local chipper even though your brain is telling you different. 


Why and how you may ask? The reason for doing this is to burn extra calories and make room for the calories that will be consumed from the Alcohol!
This can be done by simply doing some extra cardio, adding in supersets and trisets into your workouts to keep the intensity level of the workout up and finally make the workout longer than normal. 
Aside from changing up your training that day, you should also change up your nutrition also. Dropping your calories by 500 if possible with a mainly protein dominant day of food. Fasting for a few hours that morning would also be very beneficial here, again coming back to making more room for the calories for the alcohol as fat loss will always come back to calories in VS calories out. Remember to also hydrate before and after your night out!

Hope this helps, tag whoever you're going for a few drinks with this weekend and together ye can try put these steps into action, but most importantly enjoy yourself and don't fret - remember balance is key! JMF.

Goal setting that works...

What I'm mainly going to cover in this post is goal setting when it comes to achieving your health and fitness goals but to be completely honest, this system can be used in any aspect of life - career, relationships, financial etc.


Before I start I just want to make it clear that it's not as easy as setting a goal and the rest will happen. The path we anticipate on taking towards our goals may not always run smoothly or be easy, but having goals, whether they're big or small, is part of what gives us a sense of meaning and purpose, pointing us in the direction we want to go and gets us interested and engaged, all of which are good for our overall happiness and mindset. 

Anyone successful set goals whether they're professional sports players, business people and top achievers in all walks of life. By setting goals you can take pride in the achievement of those goals and from there this will raise your self confidence.




The first thing you got to do is decide what you want to achieve but more importantly WHY you want to achieve it. If it's to please somebody else, reconsider this goal and go again. Today, I challenge you to pick three goals that are going to move you forward in any aspect of life that will make you a happier, healthier, better person and that actually matter to you. 


This is where we put in dates, times and amounts. Make sure your goal is specific. Saying you want to lose some weight is not specific. Saying you want to lose 8 pounds by the 20th of October is a lot better. ''A goal without a decline is just a dream''. You can take a lot of satisfaction by achieving a goal by a specific date. 


This is a simple one and kind of goes without saying, however I thought I would throw it in anyways. This helps you get crystal clear on the goal. Reading your goals to yourself every morning is another useful tip to implement. 



Without action, what good is having your goals written down in your fancy diary? Putting an action plan in place while being as practical as possible. This will make the whole goal setting experience a lot more overwhelming and more of feeling like your in control of your goals. 


Thanks for reading, if you found this helpful, please like, share or even leave a comment tagging a friend that might also find it helpful! 


Benefits of the Lying Dumbbell Tricep Extension...


The tricep extension is a single-joint exercise that targets the triceps, the muscles on the back of your upper arm. Benefits of the tricep extension exercise include its isolation effect, convenience and variety. Although a basic exercise that only involves extending the elbow, the tricep extension has many variations so you won't get bored with the exercise.



The tricep muscles run from your shoulder, down the back of your arm, to your elbow joint. These muscles are called triceps because the muscle group consists of three heads: the long head, the lateral head and the medial head. This muscle group is responsible for extending, or straightening, the elbow joint. 
The tricep extension exercise involves straightening your elbow joint against resistance. Your arm can be in most any position -- overhead, at your side or parallel to the ground -- during the extension exercise.



Variety is one of the main benefits of the tricep extension exercise. You can do this exercise with your arm in a variety of positions using almost any type of resistance. Use a dumbbell, barbell, EZ bar or cable machine for the lying tricep extension. At the gym, do the standing tricep extension on a cable machine, but at home, you can use an exercise band. For a seated overhead tricep extension, grab a dumbbell, EZ bar or even a medicine ball.




Because you can do the tricep extension exercise with different types of resistance and in several body positions, it is a convenient exercise to incorporate into your workout routine. Other triceps exercises require specific equipment. For example, it is difficult to do a close-grip press without a barbell. But you can always find an alternative for the tricep extension exercise. If you don't have barbell, use a dumbbell. If you don't have a weight bench, do a seated or standing variation of the exercise.



The tricep extension is an isolation exercise; the movement occurs at only one joint and targets one muscle group. This allows you to focus your efforts on just your triceps muscles. Other exercises work the triceps as secondary muscles, such as the chest press or push-up. The tricep extension targets only the triceps without assistance from any other muscle group. Use this exercise to strengthen the tricep muscles and to even out any unbalances between sides.


Benefits of Strengthening

The triceps help stabilize your shoulder joint and they act as an extensor of the elbow and shoulder. As your triceps become stronger with these exercises, the strength and stability of your shoulders and elbows increase. The functionality, flexibility and range of motion of your arm increases the more you work and strengthen these muscles. As a result, your performance improves in sports that require arm movements and upper body strength such as tennis, swimming, volleyball and basketball.

How to lose the love handles

I get asked on a weekly basis ''how do I lose my love handles?''

Here are the three areas that I concentrate on if someone comes to me for a program looking to focus on losing their love handles:

1) Healthy Diet (to build energy and burn fat);

2) Cardio-vascular and resistance training (to burn fat and build muscle), and;

3) Targeted Abdominal exercises (to help firm the muscles under the fatty area)


The number one item if you will notice is food intake. As with any fitness and health goal - nutrition and exercise are always the main ingredients to success. Neither can be missing or you will not have the energy to exercise or you will be part of the yo-yo diet crowd, buying a new diet book every year. Here is how I would break it down to get rid of those "love handles":

1) Healthy Diet

The most important factor in acquiring washboard abs is eating a healthy diet. Here is a list of recommended healthy ways to help you lose a few inches:

- Drink at least three liters of water per day
  - Eat five servings of vegetables per day especially greens
  - LIMIT fried foods and dairy
  - LIMIT processed sugar (for example: fizzy drinks or sweets) 
  - Eliminate fatty red meat - only lean red meats (1-2 times weekly)

Diets like the Atkins and other high protein diets may help at first if you are over 50 lbs. overweight or more, but to get rid of that last 10-15 pounds, it is recommended to follow a more realistic eating plan that does not ELIMINATE any vital nutrients (such as carbs) from your diet.  I do not like to endorse certain diet plans because if you eat healthy, drink plenty of water and exercise, the fat will come off too AND you will be healthier and not lose lean muscle than just dieting alone. My nutrition plans are easy to follow and the results you get from following my plans will be sustainable long term, I see this as a lifestyle change and not a quick fix. 

2) Cardio-Vascular and Resistance Training Exercise 

Losing love handles (stored fat) and increasing the metabolism so you can lose weight more effectively are all tied into a consistent cardiovascular / resistance training program. The stored fat around your mid-section (especially for men) is typically the last to leave your body even after months or years of an exercise plan.  It is difficult to lose those last few pounds.  For women, the last few pounds of fat is typically stored in the hips / buttocks / thigh areas of the body.

Whether you are a man or woman, you should do 20-45 minutes of activities like walking, running, biking, or swimming daily 4-5 times per week, but also mix in 2-3 times a week of basic calisthenics like pushups, bench dips, squats and lunges. It takes a few weeks before you start to see the physical benefits or your diet and exercise program. You will see almost immediate results in your energy level, overall mental alertness when exercising daily. 


3) You can do all the sits up and crunches in the world but without the above, it's no good. Important to get a balance of all three; Cardio, Strength Training and Abdominal work and that's when the results will be at their best. Hope this helps! 

3 steps to faster fat loss results

1. Calories in vs out:

Weight loss is simple: if you burn more calories than you consume, you’ll drop pounds. But too many guys still underestimate how much they eat and overestimate how many calories they burn. Avoid the guesswork and keep a food journal for a week. Count up exactly how many calories you’re averaging. You may be surprised.

Now start eating 500 fewer calories per day—that’s about the amount in one meal. Of course, we’re not saying to cut out dinner. But cut back on your portion sizes and limit your carbs. Any junk or processed food you’re eating should be the first to go.


2. Have protein with every meal

Of all the foods you eat, the high-protein ones are the most important for losing fat. First, they keep you feeling full, which prevents overeating and needless snacking. Second, they boost your calorie burn throughout the day because protein takes more energy to digest than carbs or fat. Third, when accompanied with weight training, a high-protein diet prevents muscle loss that might otherwise happen when you suddenly cut calories.

Eat at least one gram of protein per pound of your body weight and get your protein from whole sources like lean meats, eggs, fish, and protein powders.


3. Eat healthy fats

Fat in foods doesn’t necessarily add up to fat around your waistline. Animal fats, real butter, coconut oil, nuts, and avocados help reduce hunger and maintain optimal testosterone production. Without enough fats, your results will decline.

Eat more healthy fats and cut back on carbs, which can spike blood sugar and elevate your insulin levels, leading to more fat storage. Get at least 25% of your calories from good sources of fat and avoid artificial trans fats, which have been linked to numerous health problems like heart disease.

Women lifting weights will not make you bigger and here's why....

Before I start, there are so many misconceptions out there that lifting weights will make women big and bulky, however it is physiologically impossible for a woman to put on large amounts of muscle as a womans hormonal makeup will not let you do so. You’ve more than likely heard all of the stories out there that it’s bad for your joints, it’s dangerous and it will make you big and bulky and these stories are far from true. Thankfully there are more women out there strength training now than ever before, however I still have many clients that still come to me who are hesitant to start lifting weights with the fear of getting big & bulky, however many months later always thank me. 



Here are just some of the main reasons why women should lift weights:


1. Effective fat loss: when you first sit down with any fitness professional and discuss your fitness goals with them, as a woman it may surprise you that strength training will more than likely be at the top of their list to help you reach your goals, but will speed up the process of reaching those goals rather than just performing cardio or core alone as the more lean muscle you have the more calories your body will burn in return each day. 



2.  Increased Energy: Rather than having 3-4 cups of coffee during the day to keep you energised, go to the gym and lift weights that morning before work or even for an intense 20-30 minute weight lifting session on your lunch break. Why you may ask? Resistance Training causes an increase in energy expenditure for hours after you train. Resistance Training increases your metabolism and in return gives you more energy. The way I look at it is that you have to use energy to get more energy back in return. 



3.  You'll Handle Stress Better

Proven Studies have shown that you’ll be more likely able to stay cool under pressure. In these studies, the scientists determined that those who exercised (included strength training) on a regular basis exhibited lower levels of stress hormones than those who didn’t exercise or strength train at all when put under stressful situations. Being able to handle stressful situations better will improve the quality of your life significantly.


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Treating Anxiety and Depression using Exercise and Eating Healthily

Evidence suggests that dietary tweaks, exercising on a regular basis and even relaxation techniques such as Yoga and Meditation should help with the symptoms of Anxiety and generally produce a more calming effect on the brain which helps boost endorphin levels and lift your self esteem. Exercise has been shown to create new brain cells which in turn can help you stay sharp in stressful situations. 

The following short 3 steps that have helped clients a lot when it comes to producing a more calming and positive effect on the brain are as follows:

-Exercise: Any client I work with will normally exercise no less than 3 days a week. Taking control of your day by exercising first thing in the morning is normally the best time for those with Anxiety to get their workouts in. This will help take control of your day and will have your day off to a productive start. If you are stuck for time in the morning getting kids ready for school even a 15-20 minute walk or jog has its benefits. 

-Nutrition: Making changes with your Nutrition can be extremely beneficial for you if you're suffering from Anxiety. One of the first changes to be made is to have Protein at Breakfast. This is a general that everyone should follow but especially important for those with Anxiety. This will help keep your blood sugar levels with slow digesting protein less reactive to negative thoughts. Try think of the last time you reacted positively to a stressful situation when you were hungry? Other key changes I would make to your diet if you suffer from Anxiety would be to cut out excess sugar, alcohol and caffeine - these can lead to imbalances and strong feelings of guilt.  

-Meditation: Incorporating in Meditation to your daily routine can have positive effects on your mindset and decrease Anxiety drastically. This will help you relax and teach you how to live in the moment. Consistency with Meditation is key to getting the most benefit from it. There are so many great apps and free youtube videos out there. Ten minutes in the morning after your exercise would set you up for the day ahead. 

It's very easy for a Doctor nowadays to just prescribe Medication and I'm not saying there is anything wrong with taking medication or it's the wrong road to go down, but before this road is taken I have seen the extent of the benefits that Exercise and proper Nutrition can have on your Mental Health first hand, so I advise taking action on these steps first to see if it works for you and if all else fails then to go down road of Medication along with Exercise, Healthy Nutrition and Meditation.