Exciting NEW Testimonial – Lifestyle, Nutrition, Mindset and Activity changes.

I’ll let my fantastic client tell you how he found training with me, my advice, guidance and support to be of help to his lifestyle. No magic tricks here, just your dedication and my knowledge will get you what you want.

How to break free from the busyness of everyday life – PT Client 

The busyness of everyday life means that we neglect our health and instead focus on work, socialising and so on. In our daily routines we find ourselves too busy to eat healthy foods and too busy to exercise. The problem is that without a balanced lifestyle, the body becomes unhealthy and you become unhappy. Why work late into the evening every day if you are too unhealthy to enjoy the rewards afterwards? What’s the point?

After a long time of neglecting my physical and mental health I decided to make a change and reach out to a Personal Trainer (PT).  After spending some time googling PTs in Cambridge I came across Laura’s website and decided to arrange a consultation meeting. I found her profile unique. Compared to the other PTs advertising online Laura’s profile showed a real story, something I could relate to. Most other PT profiles gave examples of muscular men, no doubt athletic but I found it intimidating and wasn’t the result I was looking for. During the consultation session with Laura it was refreshing to hear about the links between nutrition and health and where I was likely going wrong with my own food intake. Based on my long term goals, Laura’s advice during the consultation and throughout the one-to-one training sessions was to use nutrition to lose weight and exercise to maintain that weight loss and build up strength and flexibility.

I trained with Laura twice a week for 12 weeks and noticed positive changes in my body after 2-3 weeks. After 6 weeks I had lost about 1 stone and 2 inches from my waist and I noticed a reduction in fat around my chest, an area of the body I had always found it hard to keep fat away from. After 12 weeks I had lost nearly 1.5 stones and 3-4 inches from my waist. I can now fit into size 30” trousers. I’m stronger, leaner and have improved stamina. These results surpassed the measurable goals I thought were obtainable when I started the 12 week programme.

Laura’s advice was focused into two main areas: nutrition and exercise. Although the nutrition advice had measurable results in terms of my body, I also noticed changes elsewhere. By changing the ratio of carbohydrate:veg:protein:fat  I consumed, I wasn’t drowsy after meals and didn’t feel bloated. I could actually feel myself losing weight. I found myself wanting to train because I was full of energy rather than tired. I also enjoyed the act of going to train with Laura during the day, it was a positive disruption to my daily routine. When I had previously tried exercising at the gym I was always sore afterwards, sometimes for a week. Laura introduced me to foam rolling and I can now train harder than I ever have. For me, regular foam rolling enabled my muscles to recover from training 4-5 times faster that without foam rolling. Changes to nutrition, exercising and foam rolling have all enabled me to fall asleep much easier at night. I’ve stopped eating highly processed food. I used to turn to them after a long and hard day at work because they’re cheap and easy. By eliminating them I’m less drowsy, find it easier to sleep and less hungry all the time. My portion size has in fact increased but instead of eating nutritionally bad food I’m eating good food in the correct carbohydrate:veg:protein:fat  ratio. Laura enjoys food as much as me and so it was really enjoyable to discuss new cooking and food ideas during our sessions. I enjoyed learning to cook new recipes from Laura’s large bank of good food recipes. These results were not the kind I was expecting but perhaps have made the biggest difference in helping me to follow a balanced lifestyle.

We all need to break free from the busyness of everyday life, and for me Laura was the enabler for this. I would recommend one-to-one training with Laura for anyone who wants to make the choice to lead a healthy, balanced lifestyle.

Don’t say the C word……………Christmas

Why wait till after Christmas to get yourself healthy, eating nutritiously, active and in a better shape.

We have at least 6 weeks before the madness that is Christmas kicks in. You can make some positive changes to your eating habits and activity levels that will help see you through the indulgence of the festive period.

If you are unhappy with your health, shape and fitness at present imagine how much worse it will be after the New Year. Small positive changes will get you to your goals and even if you have a few days off you won’t undo all the hard work up to that point.

Sign up now to start my 12 Week Programme that will put you on the right path before Christmas and you will have 6 weeks after Christmas to get back in to the full swing of your new healthy lifestyle.

Treat yourself to an early Christmas present and feel fit and fabulous this festive season and going in to 2018.

What will you get out of the first 12 Week Kick starter training programme

  • Full nutritional support and knowledge plus food diary analysis
  • A full understanding of good nutrition (carbs/fats/protein/macros/micros explained) and how to still enjoy the things you like without ruining your progress.
  • Training programmes to suit your abilities and complete at home.
  • Help on how to maintain your changes and fit them in with your lifestyle.
  • Guidance on how to reduce stress, increase positivity and optimise sleep.
  • Help to increase activity levels through the day.
  • A full understanding of how to lead a healthier lifestyle and maintain it. No faddy diets, no bullshit, no jargon just honest advice.

Having goals keeps us focused and on track, many of our goals and especially our New Years resolutions are focused on weight and health.

Don’t wait, give yourself a head start and do it right. You wouldn’t do your own plumbing or electrics so why would you think you can look after your health without professional support?

I look forward to hearing from you.

Are you over training?

Rest day yesterday, a bit of R&R shopping with my Mummy. These days are so much more rewarding and important than killing yourself #training

What’s life if you don’t spend it with the people you love ❤️ the most.

#restdays are super important as is managing your training so you don’t over do it. #overtraining leads to #fatigue, reduced #muscle, inability to get a #leanbody, no #gains, only #weightgain, #hormones out of whack, #increased #appetite, inability to control portion sizes, constant hunger and feeling rubbish.

The whole point of #exercise #nutrition #health is to FEEL great, we shouldn’t be focused on aesthetics it’s about wanting to jump out of bed in the morning, glowing from the inside out and having endless energy ??????????????

If you don’t feel like this then maybe you need to reassess your routine and habits. I’m very aware of this for myself and try to keep a good balance but I can see if it’s tipping to far one way.

Exercise doesn’t have to mean training, walking, cycling, gardening, dancing, playing with the kids doing things that are good for your body and are natural movements, that counts as well.

#innerpeace #happiness #contentment #loveyourbodies #personaltrainer #holistichealth #lifestylecoach #cambridge


#5krun #becauseiwantedto not because I felt I had to.

What makes the perfect diet? Good Nutrition

I am constantly asked what’s the best ‘diet’ to follow in order to be well and have an active, healthy long life.

Well there is no one kind of ‘diet’ that fits all. We are in need of good nutrition which means fresh, nutrient dense, real food.

So what does this mean for us as individuals. I don’t like the word ‘diet’ let’s focus on:

  • A healthy lifestyle which includes positively adapting your food, activity levels, stress and sleep.
  • Hydrate with plenty of water which can be flavoured with slices of cucumber, lemon, orange, any fruit, mint, herbs etc Herbal teas are great, try to limit yourself to 1-2 teas/coffee a day.
  • Eggs in the morning are a great way to start your day and keep you fuller for longer. It lowers your sugar intake as cereals will put you over your daily sugar intake petty much straight away. Oats with a teaspoon of honey and berries. It’s much better then processed cereals.
  • Eat plenty of fresh vegetables and salad. 50% of your plate – 2 fist fulls.
  • Eat fresh quality meats – chicken, turkey, lamb, beef, pork etc 30-40% of plate – palm to a palm and a half size = 150g-200g.
  • Eat fish. White fish and oily fish for your omega 3-6. You can get frozen or fresh. Same amount as meat.
  • Mind your sauces, make your own rather than ready made. Carton tomatoes, pasata, coconut milk, herbs, spices, tamari sauce, vinegars, local honey, himilayan/rock/sea salt, olive oil, coconut oil. Have these in your cupboard to make just about any sauce.
  • If you are ok with dairy then have real 100% Greek yogurt full fat (no low fat, Greek yogurt style or flavoured) great for good gut bacteria. Feta, goats, buffalo mozzarella, sheep cheese.
  • Swap your bread/pasta for sweet potatoes, courgette spaghetti, cauliflower rice, beans/lentils, quinoa, bulger wheat, pearl barley, potato, rice, rice noodles 10-20% of your plate – a fist full at most.

If you eat and drink more of the above then this will push out the foods/drinks which we need less of.

Looking at adding things rather than taking things away will help make lifestyle changes more positive and manageable.

My next blog will look at bitesize changes to help the transition feel more sustainable.

 

Are you getting enough sleep??

Lack of sleep will cause weight gain and ill health.

I can’t stress enough how important sleep is for your overall health. Stress effects sleep so maybe I shouldn’t stress it to you ?? lack of sleep will upset hormone balance, increase your desire for sugary/processed food, reduce focus, create poor choices, cause weight gain, make you moody, foggy headed and all round crap company.

So make sure you get 7hrs+ ????? every night.

Struggle to sleep…….
*reduce caffeine – definitely stop having it after 1pm.

*reduce/remove alcohol, make sure you are not drinking every night to wind down. This will effect your sleep quality.

*reduce sugar intake especially before bed.

*try to eat 3hrs before heading to bed.

*manage stress levels and make sure you can switch off mentally from work/thoughts/worries. Try meditation/yoga.

*get away from electronics at least 1hr before bed, remove phones, laptops from the bedroom.

*read before bed to unwind (have sex), have a nice soak in the bath ?? with Epsom salts.

Try all the above and see how well you sleep and how much better you feel.

 

Check out Michael Mosley on BBC Iplayer  about sleep.