Archive for the ‘Nutrtion’ Category

 

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Hey Whats Good People,

How is everybody doing? Hope everyone is good and well and enjoying what looks like the start of summer. The clocks have officially gone forward, so we are starting to see longer days.

In the gym where I work, women have already started asking me for their summer plans. You know that time of year where we all start getting ready for our summer holidays.

Legs, Bums, and Tums I hear on a daily

Recent events have inspired me to write this blog post and share the below abs chart/poster with y’all – (Men, I’ll have you covered in a future post)

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Remember, training alone won’t get you the results you need. You also need to follow a disciplined nutritional plan that will not only help you to see quicker results, but will also help you to live a healthier life style.

Not all of us can get to the gym due to our work schedules and hectic lifestyles. So utilise the space around you and make the best of your time.

Share this with the women you love!

I hope you’ve enjoyed todays post. Don’t forget to follow and like me on Facebook on the link below:

Dees Fitness Facebook

It’s been real people – Love, Bless Up and Vibes!

David N Richards

DEES FITNESS

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Stay in Shape This Winter With Dee

Hey Guys,

How’s it going out there 🙂

Coming up to the Christmas period is a time where the pounds start piling on and all the guys in the gym start “Bulking” –  A term used within the Bodybuilding/Fitness community, whereby dudes eat an over excessive amount of food for the love of the muscle LOL. I did at one time take part in such extreme eating.

But healthy eating is always the way forward and should be adopted as apart of your lifestyle.

Let’s face it, getting in shape and staying toned can be tricky, especially during the festive period. If you feel like your exercise regime has hit a wall, or you just want to give your efforts a boost, you might be interested in the various bodybuilding supplements now available.

For example, bodybuilding experts such as Monster Supplements offer creatine. This is a compound that’s involved in energy production within the body, so it plays an important role in health and fitness. If you’re interested in the sciencey stuff, it’s a nitrogenous organic acid that is produced in the liver. It helps to supply energy to cells around the body, especially those in the muscles. Creatine is made naturally in the body, but you can also get it from certain foods and supplements.

Because of its ability to supply energy where it’s most needed, many athletes and fitness enthusiasts take creatine supplements to help raise their performance levels. It can help them to train harder and compete more effectively. If you’re wondering whether this product could assist you, take a look at the following benefits of creatine.

Improving strength

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One of the main reasons people take this supplement is to bolster their strength levels. Because it helps the body to generate more energy, it can make lifting that extra weight or completing a few more reps that little bit easier.

Research conducted by a team at Charles Sturt University in Australia found that creatine can increase maximum performance and power in high-intensity anaerobic repetitive work. The scientists, who published their research in the Journal of Sports Science and Medicine, suggested that it could raise performance levels by as much as 15 per cent.

Increasing muscle mass

Creatine also boosts water retention, and this can have the effect of making muscles appear larger. When the substance is inside muscle cells, it attracts surrounding water and this can cause muscles to look bigger and more toned. If you’re trying to build up rippling abs and bulging biceps, this is something to bear in mind.

Improving muscle recovery

The compound is also thought to boost muscle recovery after exercise. If you’re hitting the gym hard, you’ll know how difficult it can be to keep up an intense fitness regime. Trying to start a workout when your muscles are aching and tender can be a real chore.

Experts believe that creatine supplements can help to reduce protein breakdown following intense exercise. This may mean the products make it easier to stick to gruelling exercise plans.

Other potential health benefits

It’s not only in the world of bodybuilding and fitness that creatine is causing a stir. It’s now believed that the substance could help to promote health in range of circumstances. For example, a study published in the Journal of Neurochemistry found that the substance might be useful in treating neurodegenerative diseases like Parkinson’s.

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Meanwhile, a team from Ruhr University Bochum in Germany discovered that creatine could help to improve the strength of people who suffer from muscular dystrophy. The experts conducted short and medium-term experiments and revealed that treatment with the supplement improved muscle strength and was well-tolerated.

Creatine may even prove useful in treating depression. Researchers from three South Korean universities discovered that women with depression who added five grams of the compound to their daily antidepressant responded twice as quickly to the medication and experienced remission of the condition at twice the rate compared with women who only took the antidepressant.

See for yourself

If you think creatine could benefit your health regime, you can purchase the supplements online. Of course, it’s important to bear in mind that supplements of any kind shouldn’t be seen as a substitute for a healthy diet. Instead, they should be taken alongside balanced and nutritious meals.

Look out for the next winter special where I’ll be bringing you my secret dietary tips that’ll be sure to help you keep trim throughout the up n coming festive period.

Until next time – Eat well and Stay Motivated

Dee’s Fitness

Imagine your young child dying 12 days after eating a beef burger which you thought was safe…

Imagine eating chicken that couldn’t walk due to being fed major chemicals to help add extra weight for a better profit margin…

Imagine living a life where you was soooo busy, you had no time to prepare healthy food for your family…So instead, you brought them “Fast Food/Take Away” without realising the health risk you were placing upon them…

Well no need to imagine…

These are all realities in which we live in today and this documentary WILL open your eyes up to the crazy madness taking place within the food industry.

Why is this information important for us to know?

BECAUSE WE ALL NEED TO EAT TO SURVIVE – THAT’S WHY!

Without education we are all lost. So I am here to help educate and relay information which I believe is VITAL for us all to know.

There’s no point me knowing all this stuff and not sharing it with you.

My eyes are being opened RAPIDLY to some crazy things going on in our lives that we are not made aware of due to it not being publicized as mainstream media…I WONDER WHY?

Anyhoo, take what you will from the information I will be sharing with you all this year.

I’m about to take this Nutrition game to another level because:

OUR HEALTH IS A VITAL PART OF OUR EXISTENCE!

Please don’t believe nothing I blog though…

Instead, take the information, understand it, cross reference it, research it, and:

FIND YOUR OWN PERSONAL TRUTH…

After all, I could be lying to you…

Hey Guys,

Following on from yesterday, I’m here to bring you some Fitness apps which I have come across as of late and feel they may benefit you as they have done for me.

We live in an era where “Smart Phones” have become the latest technology/fashion trend and with apps being created left, right and centre, I have taken some of the best Fitness/Nutrition apps to not only save you some homework but to also hopefully help you with your new goals for 2014 – I hope you have your goals written down and stuck on your wall already 🙂

In no particular order, let’s get cracking baby.

Dee’s Top 5 Fitness Apps

1) JEFIT – www.jefit.com

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This app is superb! JEFIT is described as the “Worlds Most Dedicated Bodybuilding Software”. They claim that the software/app helps keep you on track, live better, and stay motivated with your fitness goals – Some claim right…Let’s explore.

I love the app as it allows you to track your workouts by creating session logs of how many sets/reps per exercise you have performed. It has a data base with hundreds of exercises to choose from. Say for example you wanted to train Legs and was stuck for exercises – There is a picture of an anatomical figure labelling all the parts on the body and all you simply have to do is click on the muscle group you want to work on, (in this case Legs)  and KABOOM – You have access to a whole list of exercises. It gets better though…

The app actually show’s you how to perform the exercise with a person demonstrating the correct technique and written instructions for clarity.  You can put together a workout from the app itself by selecting a number of exercises and creating a customized program.

If you are a newbie to the fitness game but you know the goal you are trying to achieve, there is an option to select a sample program which will set you out a list of exercises, reps and sets to perform – Pretty neat right.

There is an on line community that allows you to integrate Facebook/Google+ but I haven’t had time to explore that side of the app as of yet. However, I do believe that by integrating your FB/G+ account, you join a network with everyone else who has the app and can share your goals and continue being motivated by others around the world.

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There is a PRO version which cost £3.21 for those of you in the UK (still cheap Internationally) but I haven’t had a need for the PRO version and can’t remember what added features you get to be honest.  The user interface could be laid out a bit better by making it easier to navigate around, but all in all I feel it’s the best app of it’s kind for working out and getting creative.

Dee’s Verdict – 9/10

2) Stretch HD 

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Shouts out to my “brother from another mother” and training partner Scott for showing me about this app. The name say’s it all really lol. Stretch HD has changed the game by not only making an app with superb stretches but has recorded them all in clear HD – Thanks guys 🙂

Once Stretch HD has been loaded the screen will pop up with  two sections at the top. There is a feature on the app  which cost 69p but the rest of the app is free.

Under the sub heading “Stretches” you will see a further 3 categories:

Lower Limbs, Upper Limbs, Back & Kneck

Select a stretch to view a video of how it’s performed. The written instructions below the video will inform you what muscle group the stretches are useful for, key points for the stretches and if any equipment is needed…For example:

1) Sit upright

2) Cross ankle over joint

3) Pull knee towards opposite shoulder

4) Hold 15 to 30 seconds, repeat 3-5 times

It will then go on to explain what that particular stretch is useful for…For example:

Piriformis Syndrome

Sciatica

Low back pain

It really is an excellent app and one that I use at present.

The female doing the stretches is also some nice eye candy and for that…

Dee’s Verdict – 9/10 (What can I say, women are my Kryptonite lol)

3) My Fitness Pal

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This app has over 10 million views and for a very good reason…Where do I start?

I was first introduced to this app over 2 years ago now and it still holds a place in my life 🙂

This app not only allows you to track your calories but also allows you to scan the barcode on the food packaging and bring up it’s information to track the calories. They claim to have over 3 million food items within it’s database including junk food .

WOW, Technology Technology.

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Say for example you wanted to loose weight at 2 lbs a week – All you need to do is enter your information. For example, you’d enter your age, weight, target weight, height, how active you are at present and it will create a plan for you.

It will inform you of how much calories you need to consume on a day to day basis to stay on track and what date you can expect to reach your target weight.

Based on your daily calorific intake that it generates for you, your new role now is to input all of the food you’ve eaten throughout the day and it will let you know if you’ve hit your daily macros, gone over your daily amount or eat too little.

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You can track your progress by viewing graphs that are generated based of your results over a period of time.

As with many apps being launched in today’s market, My Fitness Pal also comes with an option that allows you to integrate your account with Facebook, check on a friends progress (who also has the app) and send messages back and fourth – Pretty cool right.

I really can’t fault this app and for that…

Dee’s Verdict – 10/10 – SMASH!

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4) BarStarzz

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This app here is not for the light hearted!

Does the name “Hannbal King” ring any bells?

Have you seen those guys on Youtube working outdoors doing the most craziest of things with their body whilst working out? If not, check the end of this post for a little surprise.

Well, I gave you that little intro as an app has been created around Callisthenics (a method of training) showing & teaching you how to do the moves they perform and the diets they eat. So it’s still a fitness app but with a slight twist.

I love the app, it’s layout, the concept and as a bonus, Callisthenics has always been an interest of mine.

I love the layout as it’s simple and so easy to use. The home page has a range of videos showing you some of the crazy exercises these guys get up to. A simple scroll to the right brings up a menu with the following sub titles:

Facebook, Youtube, Instagram, Blog, Food, Vegan, Drinks, Routines, Quotes and some other cool stuff you can check out.

A click on each heading will bring you to a new page within the app.

Check out the drinks section as they have some pretty cool concoctions that may seem bizarre but actually look pretty tasty hmm hmm hmm 🙂

The app has some work to do before it can get a 10 in my eyes. I would give it a 9 but due to a few bugs it get’s…

Dee’s Verdict – 8/10

5) ??? – I thought I would try something new on this one. Rather than giving you a number 5, I thought I’d get some of you fine readers out there to send in some ideas.

This year I want to get more interactive with everyone and thought I’d start today.

Plus, one of you might send me an app that I’ve never heard of before that I can share with everyone else.

Send in your ideas and I will put it as number 5 giving you some recognition:(Website, FB Page, Youtube channel – If you have one)

If it goes well and we get loads of ideas, I’ll extend the list to 10 if necessary or more.

For those of you still living in the Dinosaur age that haven’t purchased yourselves a smart phone as of yet, no worries, books & video tapes are still available lol…

I’m only joking guys 😉

So, with technology on the rise we really have no excuse not to be keeping fit, eating well and looking after our bodies.

You literally have a personal trainer in your pocket with you on the go…

What does this mean for future Personal Trainers?

Well, if technology is always changing and advancing it only makes sense we do the same right…

That is why I am continuously learning, studying and getting new certificates when I can (Trainers, I recommend you do the same both for yourselves and your clients)

Come June 3oth I should be a certified Holistic Masseuse & then plan on studying Herbal Medicine/Nutrition – One of my 2014 goals (Damn I cut my work cut out lol)

Anyhoo, that wraps it up for today…

Quote of the week will now be moved Monday’s so you will have both me and Eric Thomas #TGIM to look forward to with a boost of “Monday Morning Motivation”

(Because the world hates Monday mornings lol)

MMM BABY 🙂

Hannibal King Video

David Richards

DEE’S FITNESS

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Stay Fit with Dee this Christmas

Happy Holidays 😀

With Christmas only being tomorrow, we know that a lot of eating is going down lol

In fact, the eating has already started with a lot of people including myself and it’s safe to say that some lbs are going to be added on just in time for the New Year 😉

But it’s all good as today I’ll be sharing with you some tips to help you avoid some unnecessary weight gain for 2014. These tips can also be used as apart of everyday life and not just Christmas 😀

Dee’s Fat Buster Christmas Tips

 1. Never Eat Until Bloated – I know I know, we’ve all been there before – When the food taste so good that you struggle to put the knife and fork down.

You’re feeling full already but the flavours are so immense that you can’t help but to keep going. You feel that bloated feeling coming on but you can  still some how find space for desert.

You chew your way through that cake and ice cream and hear a knock at the front door …

It’s your long time friend Mr Bloat.

He’s come to visit you and plans to stay for a very long time lol…

The Lesson

Never eat until you feel bloated, it’s really not a nice feeling. Portion control becomes a myth when the food enslaves you. And that leads me onto number 2..

2. Portion Control – Fat people are fat because they cannot control their portion sizes. That’s not me being harsh, it’s the reality.

imagesConsider the amount of money fat loss companies make for selling “special” fat loss foods, products and “special” diet programmes.

If you look carefully at the foods they sell, you will see that  it’s your normal everyday foods – However, it’s been portioned down accordingly to help promote fat loss via a smaller daily calorific intake. If portion control is too much for you…

3. Put it down & Walk Away – Before I continue, just to let you know…

These are all tips that I have used previously or still use to this day. They’ve all worked for me at one time or another and have also worked for many others whom I’ve shared them with. I wasn’t always in the shape that I am in today due to my weakness in controlling portion sizes at one stage in my life.  However, my love for food still remains 🙂

But back to what I was saying…

Sometimes you just gotta put the knife and fork down and walk away. I know it can be hard sometimes, but depending on how hard you find it, you’ve got to take a step back and really ask yourself:

“Does food enslave me or is the food my slave”

4. Breath Mints on stand by – This tip has worked with EVERYONE that I’ve told. When you know you’re not hungry but you’re still craving for a naughty snack, ice-cream for example – Throw that breath mint in your mouth and see how much you want ice-cream now lol.

Crazy little tricks but they do work. The last thing you want to do is eat with your mouth tasting of minty freshness.

5. Alcohol Alert – It’s Christmas – It’s inevitable the drinks are going to be flowing and people are going to be getting merry – I mean, isn’t that why they call it Merry Christmas 😉

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If consuming alcohol, spirits contain less calories compared to say a pint of beer which contains an enormous amount of calories. Did someone say “Beer Belly”.

Binge drinking not only gains the pounds and adds inches to the waist, it also leaves you feeling like an absolute mess the next day – Did someone say “Hang Over”

6. Could you chew any faster – Again, I know the food taste good and the spices combined with the flavours are creating aromas that are just out of this world…

But Jeez…Slow down a little lol

I’ve seen people eat like it was their first time seeing food…EVER hahaha

Seriously, when you chew your food, go slow and appreciate the flavours and textures. Give your brain and stomach time to communicate with each other to signal and let you know when it’s time to stop eating.

When you eat too fast and you full your stomach before your brain acknowledges it, by the time your brain is aware of what is going on…

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It’a your friend Mr Bloat again…

7. Boredom Strikes – You ever been bored and decided to go and see what was inside the fridge lol. Since when did boredom and eating become friends?

Boredom & Eating – How do the two even interlink?

I mean imagine, you’re sitting in your room bored whilst browsing the Internet and randomly you think to yourself:

“Maybe I’ll go have a burger or even just eat for the sake of it”

It’s actually quite funny when you think about it like that. At times like this though, you’re better of finding something else to do rather than fridge hunting.

Boredom eaters are usually on a deeper level trying to fill an emotion. That’s why whenever I find myself going  through the (BES) “Boredom Eaters Syndrome”

I will always ask myself:

“David, are you really hungry?”

And if the answer is no, I then ask;

“Dave, what emotion are you trying to fill bro?”

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And there we have it folks. Some tips that if consciously applied and put to use, can greatly help you not only this Christmas but for 2014 and the foreseeable future.

I will be back before the end of the year to wrap up 2013…

Until then – Have a Wonderful Christmas guys and don’t eat too much 🙂

~Much Love~

David

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Hey Guys,

How are we all doing today?

I cannot say good morning any more as it may be evening for you if you are one of my International readers or even night time – So instead I will just say hello and send my blessings out to you all 🙂

Now, today I’m just going to touch up on this subject as I need to do some more research into this area, however, this subject is so interesting I had to share a little with you guys.

Let’s look at what Kirlian photography is and why it relates to the foods that you eat.

First we need to understand the Science

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Paramagnetism: Live raw food benefits your body’s electrical field simply because it still has it’s own paramagnetic field. Kirlian photography is one way that this has been demonstrated. Live foods add a paramagnetic charge to your body, thus increasing the radiance of your vital life force. Nobel Prize winner Dr. Fritz Popp discovered that humans retain, absorb and emit photons (light energy). 97% of human DNA has also been shown to give off photons. You absorb the photons from food to fuel your bio-electric field. Cooked food literally requires your body to fill the dead matter with photons so that it can be assimilated, thus weakening your body.

So what is Kirlian Photography?

Kirlian photography is a collection of photographic techniques used to capture the phenomenon of electrical coronal discharges. It is named after Semyon Kirlian, who, in 1939 accidentally discovered that if an object on a photographic plate is connected to a high-voltage source, an image is produced on the photographic plate.

In laymans terms, it detects the amount of energy being emitted from the food in question (see picture above)

What I find interesting is that raw foods have significantly more energy being emitted than cooked foods, canned foods, processed foods and snacks. I don’t actually find this surprising to be fair, but to actually see a picture of it is what I find interesting.

Today is just to bring your awareness to the technology at hand and how it can help us look at nutrition differently and explore nutrition from a whole new paradigm.

I invite you all to research the subject and we’ll see what we can put together 🙂

Take care & eat well.

NAMASTE

Sources:

http://www.phreshproducts.com/alive-raw-green-superfood/

http://en.wikipedia.org/wiki/Kirlian_photography

Hey guys,

How’s everyone doing. Upon doing my weekly research, I stumbled across this video which I feel is a genius idea.

What is the Meatrix you may be asking?

Think the Matrix but to do with animals, hence the name “Meatrix” LOL.

It is a fun, clever, animated short film that goes a long way in explaining some key concepts about factory farming.

There is a lot of dirty secrets being kept from us when it comes to the food industry and I am here to reveal the truth to you and to open your eyes as to what is REALLY going on with the foods available to us and to shed some light on the industry itself.

Nutritional education should be something taught in schools from an early age, but sadly it isn’t.

What is the consequence of this?

We grow up mis-informed and mis-educated as to what we are putting into our bodies.

We get sick and question why we are sick without ever knowing that our diets are making us ill!

Stick with me and I will show you the road to a better life:

Mind, Body and Soul

Enjoy the video and I hope you learn something new.

David 🙂

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Hey folks, I hope you’re all well.

I just posted this on my FB page and thought it would make a nice little introduction for a follow up blog post as I feel EVERYONE can benefit from this information 🙂

I’ll first start by saying, vegetables are filled with fiber, vitamins, minerals, anti-oxidants and help to maintain a balanced diet.

Here are some benefits that you “may” be missing out on if your diet isn’t balanced with vegetables:

Fiber = Help with bowel movement. You may be constipated due to a lack of fiber.

Vitamins = The ability to prevent and treat various diseases including heart problems, high cholesterol levels, eye disorders, and skin disorders.

Minerals = Helps with proper functioning of the body. Most of the minerals aid in body metabolism, water balance, and bone health, but they can participate in hundreds of other small ways to effectively boost health as well.

AntiOxidants = Effective in preventing a number of age-related diseases. Clears the body of toxins and free radicals.

Today I’m just scratching the surface to help build a foundation of knowledge for those of you who don’t know this stuff or for those of you who could use a small reminder 😉

As today is just the introduction, I will expand further when I get some more time and list some vegetables and recipes 😀

Keep learning, Keep reading and Keep researching as:

“Knowledge is the key that will set us free”

NAMSTE

David Richards

DEE’S FITNESS

Sources:

http://www.organicfacts.net

http://www.fitday.com

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So, I’ve just been re-introduced to Cherries. My mum brought some the other day and my my do they taste good. Juicy, refreshing and not to sweet. While snacking on them with some almonds and cashew nuts, I thought to myself:

“What is the G.I of these little beauties” and off I went to do some research. (In case you don’t know what G.I means “Glycemic Index” just do a search on here or Google).

I’m starting a low carb diet come Monday and will be keeping fruits to a minimum, however, fruits such as blueberries are considered fairly low in sugar and Cherries had me thinking as they don’t taste sweet like say a banana and they kinda remind me of berries.

Anyway, after tons of research it seems as if a lot of the information contradicts itself in regards to it’s G.I, however, the health benefits alone are worth taking a look at.

I believe mother nature provided us with an abundance of fruit, veg, nuts and herbs to be used for daily health and as natural medicines.

I mean think about it, between the 4 we get:

Protein

Carbohydrates

Fats

Fibre

Vitamins

Minerals

Amino Acids

And a whole host of health benefits that can help treat diseases, kill bacteria and maintain a state of health and  well being.

Nutrition is a big part of our lives if not one of the biggest aspects to who we are. You see, through nutrition we can change the way we look, the way we think and the way we feel. I say how you think because  junk food can affect your clarity which leads to how you think. And I say how you feel because certain foods help with up-lift-ment whilst some can have you not feeling so great (another topic within itself).

Without further ado, let me invite you to read this article below I came across whilst researching Cherries. Enjoy and let me know what you think.

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Cherries and their health benefits

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Cherries help ease arthritis pain

For those who suffer from arthritis and gout, you will be relieved to find out that adding cherries to your diet can greatly decrease the intense pain associated with those ailments. Excess uric acid in the blood is the culprit behind the excruciating pain that causes swelling, tenderness and inflammation.  A study done by the USDA found that uric acid can be reduced by as much as 15 percent by eating 2 cups of Bing cherries. Cherries can also help reduce painful inflammation by decreasing the amount of C-reactive protein produced. So add a little zing to your diet by choosing Bing (cherries).

Cherries help fight cancer

The distinctive deep red pigment cherries are known for comes from flavonoids; powerful antioxidants that help fight free radicals in the body. Cyanidin is a flavonoid from the anthocyanin group found in cherries that helps keep cancerous cells from growing out of control. And, for cherries with the most anthocyanins go for sweet cherries with the deepest pigment; crimson-purple rather than bright red.

Cherries help you sleep

If sipping a cup of chamomile isn’t enough to induce restful sleep try having tart cherry juice before bed. Tart cherries contain melatonin, a hormone that helps make you feel sleepy. Two tablespoons of tart cherry juice has been shown in studies to be just as effective as a melatonin supplement. So, pour yourself a little cherry juice nightcap for a tasty bedtime sleep aid.

Cherries and blood pressure

Cherries are an excellent source of potassium, which helps to lower blood pressure by getting rid of the excess sodium in our body. Eating cherries helps keep potassium and sodium in balance, and can prevent hypertension from occurring. One cup of cherries has the same amount of potassium as a banana making it a great substitute when you are not in the mood for another ho-hum banana.

Cherries help keep you trim

Eating cherries can help you lose weight and stay trim.  A cup of cherries is less than 100 calories and packs in 3 grams of fiber, which will keep you feeling full longer. Also, these little beauties contain many B-vitamins such as thiamin, riboflavin and vitamin B6; these vitamins are crucial for metabolism and convert nutrients into energy. What could be better than eating cherries to help you stay lean and skinny?

Tip: Cherries are not only healthy, but they are delicious and versatile. They can be added to everything from dairy, to pork; eaten raw or cooked down to make a sauce or strained for juice. Serve them by the bowlful for dessert at your next summer barbecue; just be sure to have plenty of napkins and bowls for the pits!

Read more: http://www.foxnews.com/health/2013/07/09/5-health-benefits-cherries/#ixzz2b0Pyuayv

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Hi folks,

How’s everyone keeping…I hope you’re all blessed and enjoying the summer.

I wanted to talk a little about Nutrition today as it seems to be a topic we all discuss and one that is very important seeing as eating is apart of our everyday lives and helps with our minds, body and overall well being.

Now everything to do with Nutrition cannot be covered in one post as there’s so much areas to go over, however, what I am going to discuss is Nutrition on a broad scale and how it will help you transform your body into something you’re happy with.

Firstly, when eating with a goal in mind, you need to ask yourself if what you’re eating is going to help with the goals that you’ve set yourself.

If you’re aiming to drop 8lbs but pigging out on chocolate everyday, be honest with yourself, is that going to help you reach your goal?

The same if you’re trying to pack on muscle…Are you eating enough food and getting in the right amount of protein, carbs and fat to help with the gym work? Again, be honest with yourself.

A lot of people enter this game half heartedly for 12 weeks and wonder why they never see results. They get ticked of and cancel there gym memberships only to return a Christmas later and 1 stone heavier (if not more) and repeat the whole cycle again..

A guy actually told me the other day that he reached a plateau and I laughed. A plateau is where you’ve been putting in the work for a period of time and the results slow down as your body get’s used to the training/diet regime forcing you to mix things around to get back on track again.

The reason I laughed is because this guy drinks every weekend and cheats on his diet whenever he wants to and has the nerve to say he’s reached a plateau, get real!

Some folks have this fitness thing all twisted but I’m here to untwist things shall I say LOL.

When you know what is right from wrong and still do the wrong thing it’s different to someone who actually doesn’t know right from wrong in the first place.

I use this example for when it comes to food choices. Some people like the idea of having low body fat…They say they want low body fat but they don’t really want it because if they did they would do what it takes to get there.

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I understand it’s hard, I live this life…But hard isn’t an excuse anymore…

Studying is hard…1 hour cardio 5x a week is hard…Training abs is hard…Eating clean for 20 weeks is hard…A four year degree is hard…Being a single Mum/Dad is hard, but guess what…people still make it happen and push through. So what is your REAL excuse…Some food for thought right there.

Call it tough love… I’ve realised people need to hear it how it is rather than some washed down version. A lot of folks are lazy and can’t be bothered to put the work in. If your circumstances are harsh for whatever reason then fair enough and this doesn’t apply to you.

Eating right isn’t easy and the Government don’t make it any better by allowing junk food eateries to be put all over the place. Organic food isn’t cheap so this leaves people eating foods from the super market which is standard quality but not great either, again, let’s be honest.

Food prep is a art and a skill within itself and once you master it your 50% there. Preparing your food ahead of time puts you ahead of time – Ahead of the time when you’re out for a quick lunch and find your only options are Subway, Mc Donalds, PIzza Hut or that 99p chicken shop – You deserve better than that! Find time and prepare your food ahead of time! Develop that skill and art if you haven’t already.

50% Nutrition, 25% training and 25% rest.

Really and truly you want to give everything 100% but hopefully by breaking it down like this you see how important eating right is. It took me 3 years to finally come to this conclusion and it will take some a lot longer as there not willing to open up to concrete facts and evidence (maybe they know the truth deep down but also know how hard it is to make the change so they choose to live in denial…who knows?)

Eating healthy isn’t boring (who lied to you) and it isn’t necessarily that expensive either to be honest (A lot cheaper than pre-made and fast foods that’s for sure – Don’t believe me though, go calculate and see for yourself…you save money prepping your own food and know what you’re eating for sure)

Another thing is supplements…You girls are just as bad as the guys…If your diet isn’t right….

NO SUPPLEMENT IS GOING TO WORK FOR YOU

NO SUPPLEMENT IS GOING TO WORK FOR YOU

NO SUPPLEMENT IS GOING TO WORK FOR YOU

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Save your money and get your diet right first. Don’t get me wrong, supps are great, BUT ONLY IF YOUR DIET IS IN CHECK. You can’t be eating chicken tika masala, keema rice, naan bread and onion bargie whilst taking a fat burner and expect to see results LOL. It does make me laugh but some people genuinely don’t know better which is why I’m here to help y’all.

With the whole supp thing, look at it like this…Eat good at 67% and train at 67% and a supp will work at that same percentage to help you. Keep it 100 and the supp will keep it 100, simples!

Like I said before, I know it isn’t easy. If it was everyone would be looking sexy on the beach ;-)…But you just gotta make that choice and say to yourself:

“You know what, I know I can do this…I’m gonna do it and give it 100% and ain’t noboddy stopping me” and you see from when you’ve made that choice…

The rest is history

It’s great to be back and I catch you soon

PEACE