Be prepared with your food!


If your goal is fat loss or muscle gain, you have to be like a boy scout, and be prepared with your food.

If you’re not prepared, you’ll go hours without food, you’ll miss meals, your blood sugar levels will crash, increasing fat storing enzymes, and you’ll leave yourself open to emergency/panic food selections, which often lead to the wrong choices.

I train PT clients who are often on the road, driving to clients throughout the day. I advise them to prepare their snacks and food the night before; place snacks like chopped vegetables, nuts, protein balls etc into tupperware pots so they are easily accessible and portable. If they don’t have them, they will either miss their snack break, or they will lose motivation and resort to a service station.

This week I travel to my parents in France. I know the food there can be high in fat (cheese),  not ideal (french bread), and limited in choice as we aren’t too near to the supermarkets. Therefore I’ve stocked up on beef jerky, protein bars, and ensured our shopping of oats, lean meat, fruit and vegetables is pre-ordered (via the parents!!)


Be a boy scout, and be prepared – it eliminates one of the routes to failure!


Running isn’t the answer to a great body!

treadmill running
One of my PT clients who has been with me for around 4 weeks has put up the following post on my Fat Loss and Fitness Forum.
It’s such a good post, I thought I’d share it with you all, and hopefully it may help those of you who may run to lose weight, or who struggle to lose the last few pounds of fat.
“OK, so I have actually cheated a little with the transformation challenge… Alongside following the nutrition plan and exercises, I also joined up for some PT from Mark in the lead up to my wedding… 16.5 weeks to go guys, and I want to look perfect in that dress and a hotty on the beach on honeymoon for my new hubby to be… So, it is time to get serious.

I have always been on diets, WW, Slimmer’s World etc and although I am not massive, my body shape has never changed. I am/was an avid runner, and always adopted the attitude that if I had been a little bit naughty on the food side (or, more typically, booze side), I’d just run off the calories. Hours have been spent on a treadmill! But my shape never really changed and I remain a constant size 12 – varying between a big 12 and a normal 12…

So, off I go to see Mark, with a little breakdown of my current fitness regime, thinking, I’m going to be top of the class because I am FIT! No, no, no! I have no muscles! Anywhere! (Well, some but very limited)… All this running, and no muscles?… And spending an hour or more in the gym in each session… What the hell! And then I had to have a caliper test thing – ok, so having met Mark for approximately 30 mins, the last thing you want is for your layers of fat to be grabbed in a fancy instrument that resembles something you used to draw circles with! Hideous! But this is all part of the service, and the results were very interesting. I have hormone imbalances (my fiance could have told you that!) which leads to fat build up in certain areas (I would call it thunder thighs, Mark, very kindly, said “child bearing hips”) and now I have vits and supplements to hopefully help with this, as well as a change in my exercise routine – I’ll keep you posted on how those thighs are doing…

So, grudgingly, I have changed my workouts to be weights and resistance based rather than running and I can see the changes already – like, I can nearly see a line in my leg where the hamstring(?) is, and bum and arms not so wobbly. The time in the gym goes so much quicker and I can now fit it into my working week – 45 mins is much easier to fit into before work than an hour and a half! I did have to get over feeling like a numpty in the corner of the gym doing squats and jump lunges but, if you actually look around you, the women with the toned bodies are also using the free weights and not necessarily obsessing on the treadmill…

Another new lesson for me is that weight is really controlled by nutrition, and cannot necessarily be countered with hours on a runner. I also went to Mark with a copy of my starvation diet which incorporated a special k bar for breakfast, a salad or fruit for lunch and a stir fry in the evening – very hard to keep going with over a prolonged amount of time… Now, I have been re-educated, and not so hungry all the time. For me, not eating wheat and dairy has definitely helped in not feeling so bloated anymore. And it’s funny, after 4 weeks of saying no to the breadbasket, it’s not even a temptation anymore. I do love pasta though, so will make this a special treat once in a while……”

Does any of the above ring true with you’re diet or workout regime?!!
In reponse to this, I said;
“I see so many women/men out running, and obviously new to training, in an attempt to lose weight. Yes you’ll lose some at the beginning as you will with any form of exercise due to it being something that you haven’t done before, and obvisously more than you’ve done before! BUT, after a while results will dry up as will the weight loss, and most people then give up.
Bascially you’re body has got used to the running and the distance your doing, and so the only way to keep results coming is to run for longer, and then longer and longer etc (who really wants to work out for a long time?!!) or you have to start running harder and faster to change the intensity, which is also what most people don’t like….the hard work!!
Anyhow, running will not shape or change your body shape. Too many people get left with shapeless arms, legs, stomachs and bums, because they’re not really using any muscles with enough resistance to shape them.
You have to use resistance training to shape your body – be it by itself or alongside your running.

Sure if you enjoy running, then still do it, but ensure you add in some bodyweight sessions or weight sessions, as you won’t get results alone with running.

Another common mistake people make (and I’m sure my client won’t mind me saying this?!) but when she joined she only really wanted to lose about 4-5lb, and that was her focus every week, the scales, to lose a few pounds.
If you have a lot of weight to lose, then fair enough, but when we’re talking a few pounds it can become “obsessive” in the fact that bodyweight can shift a few pounds during the day, down to fluid intake, food eaten that day etc etc, so you’re never really going to get a true reading for a few pounds, and could well get upset that you’ve lost 0.5lb a week etc etc.

Therefore we changed the emphasis of workouts from weightloss to intensitythe keyword!
I told her to enjoy her workouts, to put in maximum effort each time she trains, to challenge herself. Run that bit faster than last time, push a few extra reps than last time, and if you truely can say you’ve worked out hard each week, and you’ve been eating sensibly, there is NO WAY you’re body will not change!
Having a competitive streak, this is working a treat, and it’s pretty hard to keep her from busting a gut every day!

Remember, the workouts are the stimulus for your body, but it will only change through rest and nutrition, so ensure this is a key priority!!

Workout smart, Eat smart, workout hard, workout with resistance and intensity and you’ll get the body you are after!
Did you start out this way, and now have results from resistance training? Let us know your results and how you go them!

To you want Fat Loss and Fitness Results for free?!

The way to surefire results!

Well, finally Summer has arrived in the UK!! I hope it’s been better around the world?! Over on my Fat Loss and Fitness Forum it’s ALL going on!

1) We’ve just finished the first 4 week transformatin challenge, where I have given all entries the same nutrition plan I give to my PT clients for their results. I also supplied a number of workouts to be done at home or the gym, and everyone kept their updates going on the Transformation Challenge forum.

Results, were great! 15 pounds lost, 6lbs lost, , 6 inches lost, comments such as; “However its probably really dramatic to say this but it has changed my life! I was suffering from constant headaches and pretty lethargic – after dropping caffeine and wheat i am no longer suffering as many headaches, ive certainly got more energy and no longer bloated”

 I will be running another challenge soon, bigger and better. Feel free to signup to the forum for next time! (The forum is setup for anyone who want to chat fitness and learn – I expect you to make posts – it’s the only way you learn through asking/reading/trying!)

2) We’ve been discussing sportsman/celebrities that have bodies that have been earnt(Halle Berry “Casino Royale” Beach body, Ryan Reynolds “Blade 3!) and I’ve also listed their workouts, and how they got there. Some of their workouts are very similar to ones I’ve also posted on the forum, and on my youtube site! Rest assured I only give exercises and workouts that work!!

3) I’ve also started a thread for everyone to update weekly, which will ensure everyone keeps improving both with exercise and nutrition. There are also a couple of big additions coming soon which will further ensure results – don’t waste time, come over to the forum if you’re willing to contribute and willing to change! Summer will be over before you know it otherwise!!

Bikini ready diet plan and workout!


You think of bikini and celebrity, and 9 times out of 10 you picture Halle Berry in Casino Royale! Most women would be happy turning out half as good in a bikini as Halle – so how does she do it?

Well, not through eating what she likes, and going on a few jogs during the week!

“I’ve learned not to eat a huge portion just because it’s on my plate.”
“It’s my annual test – I try them on once a year, and if I can still fit into them, then all is good in the world.”
Halle uses a pair of jeans she wore as a teenager to stay in shape.

With her Personal Trainer, they split their sessions into three cardio segments – on the elliptical, as well as kickboxing and then a stairs or hill climb – then onto a full body strength-training routine

Halle swears by rowing. Dumbbell row, seated row, alternating rows, barbell row or just plain rowing on a machine or out on the water will get your back ready for your bikini or summer tank tops.

A good workout would be similar to this style including push, squatting, pulling exercises.

Eating five meals a day is optimal for keeping your blood sugar stable and metabolism in check. Each meal should fulfill these five criteria:

1. The main dish should be a low-fat, quality protein.
2. It should include a low-to-moderate glycemic carbohydrate (think beans, vegetables, sweet potatoes, wild rice).
3. You should have five to ten grams of fiber per meal.
4. Only healthy fat should be added to the meal.

In terms of diet, Berry is eating lots of vegetables, lean proteins and complex carbohydrates, as well as drinking a large quantity of water.


The choices are yours, you want to change and look good, you make the changes needed. If you don’t, then you won’t!

Who has the look?!

Saw a post on another blog the other day regarding celebs and ‘hot’ bodies!

Sure these guys have the time and money to invest in training and nutrition, but at the end of the day, the results won’t come easily, the hard work has to be put in, each and every session.

If you want something, you have to commit, and put the effort in.

Here are some who have done that;

Lance Armstrong – I don’t have any ‘hero’s’, but this guy is probably my nearest, for everything he has achieved and conquered.

Not a bad body for someone who spends most of his time on a bike?!



Brad Pitt – In Fight club, Brad has his top off in most scenes, so the work had to be put in!FIGHT_CLUB


Jessica Biel and Ryan Reynolds – Both trained hard for Blade 3, and I’d say got the results?!




And if you want further motivation for your training, check this video below. Jessica especially knows how to train and move!

Have I missed anyone? Let me know of anyone who fit’s the look!!

For once, I’m lost for words!

Not sure what to say really, should she be congratulated on her work so far, or just pushed away to a dark corner where she probably belongs?!!

I’ll leave it to you guys!!


Take action, take responsibility!


Over on my Fat Loss and Fitness Forum, we’ve been running a 4 week transformation challenge, involving my nutrition plan I give to my PT clients and some home workouts.

This week is week 3 of 4, and the progress so far is great!

Everyone is losing weight, feeling so much better, and they all have bundles of energy compared with before the challenge started.

The main reasons they have stuck to the plan and the 4 week challenge is that;

1) They had a plan to follow, workouts to follow, and a deadline or goal of 4 weeks.

2) They had somewhere to ask questions, to talk with each other, and have that social support aspect

3) They were accountable for themselves (by placing up measurements at the beginning) and they regularly post up what they’ve eaten each day.

This way you’re not cheating yourself, and as well as being self-accountable, they don’t want to be seen letting the rest of the “team” down.


This is the way to ensure results.

What’s your goal? When is your target? What are you doing to get there? What are you going to do to ensure you reach those targets?


Feel free to join our forum, where you’ll be welcome, and will have a higher chance of succeding with your goals! Join, up, place a post, ask questions etc, you only learn through asking and reading!