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Stop Holiday Weight Gain

Do you find it difficult to stay on track on holiday?
Most people balk at the idea of sticking to an eating and exercise plan on holiday on the grounds that:
  • It’ll ruin it
  • They deserve a treat
  • They need to relax
  • It’ll make it rubbish and they will not be able to enjoy themselves
  • It’s outrageous and obsessive
The problem is this:
If your goal is fitness and ...
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Better Living Through Sleep


“To affect the quality of the day is the highest of the arts”.

So said Thoreau.


There is an evidence-based and free way to massively improve the quality of your day.
Would you like to improve your immune system, memory, creativity, mood, productivity, relationships, strength, power, aerobic fitness and also lower risk of obesity, dementia, hypertension, cancer and diabetes? (1,2)

In one study. the effects of giving participants 4 hours sleep per night for one week showed changes in the immune system a year ...

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Exercising But No Weight Loss?

Have you ever been disappointed in exercise as a weight loss tool?

Maybe you went out for a few runs or cycles, or hit the gym enthusiastically, or did some tough HIIT workouts?

Then you stepped on the scales and saw a morale-sapping half a pound lost – or even less?

Perhaps you even gained weight.

Or maybe exercise seemed to work well initially, then seemed to make no difference?

Here’s a killer fact: you would have to run 490 miles to lose a stone.

One mile of running ...

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Six Secrets of Myfitnesspal Stickability

If you’ve found it difficult to consistently stick to an eating and exercise plan and lose weight using Myfitnesspal, these 6 mindset secrets will help you to:
  • manage difficult times
  • stay motivated long term
  • prepare for plateaus and disappointments
  • be realistic about results
  • recognise sabotaging thoughts
  • build confidence and self esteem
1. The Obsession Trap
Be alert for telling yourself that you are “obsessed” by telling yourself Myfitnesspal is more time-consuming or difficult than it actually is. It does require dedication though, and this sometimes jarring increase in use of time and energy is very easy ...
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9 Secrets of Myfitness Success

Have you ever tried to lose weight and failed?
You are not alone. 1 in 131 women and 1 in 210 men manage to move from a BMI of over 30 to under 25 (1).
The chance of even a 5% reduction in weight is 1 in 8 and 1 in 7(1).

 

There are two key factors to focus on if you want to lose weight successfully and keep it off.
The vast majority of people, perhaps understandably, ...
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The Secret of Endurance?

Do you ever under perform on longer races?

Do you suddenly run out of steam at the 10 mile mark in a half marathon or 18 mile mark in a full marathon?

Does your effort level climb, and moving feels extremely tough and unpleasant?

Perhaps you even you have negative thoughts like “Why am I doing this?”

There are several reasons for this and here are some great ways to prevent it.

Prior to races, a client and I will have a sit down and chat. We will look at their ...

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The 365 Salad

Want to know a way to boost your fruit and veg intake to five servings at one meal?

Here’s a simple, nutritious and delicious salad.

My wife and I never tire of it, for some reason.

We eat it almost every day.

So I’ve called it the 365 salad.

Even though we jazz it up with optional extras like avocados and toasted almonds (c’mon, live dangerously!) when the chips are down, the kids are screaming and our nerves ...

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Is Myfitnesspal Useless for Weight Loss?

 

 

 

 

 

 

 

 

Do you want to eat whatever you like and still lose weight?

You can.

And free app Myfitnesspal can help.

But only if you know how to use it properly.

Myfitnesspal helps you to record and calculate energy intake and macronutrient ratios.

You might not be able to eat the amount of food you want, but if you use Myfitnesspal you can have your cake, chocolate, wine and savoury snacks – within limits – and still lose weight.

Despite these powerful benefits, when Myfitnesspal was used without ...

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What Do Personal Trainers Eat?

Do you ever wonder if you’re eating the “right” thing?

Very, very occasionally, on a surprisingly small number of occasions, people ask me what I eat.

And that’s fine, because if I’ve never found giving out meal plans or recipes works well.

It simply adds a layer of change (or perceived difficulty) to the client’s life that can kill adherence dead.

What I’ve found works very well is simply a calorie, diet quality (and occasionally) macronutrient goal.

Then I let my client work it out themselves in an enjoyable, non depriving way ...

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Feeling Stressed?

Elephant standing on man, side view (Digital Composite)

Do you ever get stressed or feel “frazzled”?

Feel like everything is getting on top of you?

Ever feel depressed, anxious, overwhelmed, confused, angry, tense or tired?

There’s a a simple way to reduce unpleasant feelings (1) by up to 25% in just 10 minutes and by 66% in a hour.

During more than ten thousand personal training sessions, I’ve noticed how exercise radically improves mood – especially when people think it ...

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