This weekend rather than call it a write off because it may not be perfect due to sociable commitments, how about you just try a little harder to stay on track.

Be more mindful... maybe park you car a little further away for extra activity, get a green shake in to over compensate the lack of veggies you may have and have a protein shake before bed if you didn’t get enough protein in that day! 



  What are you having for dinner or lunch today?? 🍛 🍝


Here’s two easy ways to keep your meal the same but change up your carb sources to lower your carb/calorie intake if this is a goal of yours.

It’s a great way if you would rather have a few extra carbs/calories  before bed or as a snack so you can save them for that AND it also means you can eat with everyone else and stay on track  😉

NOTE: if you then go and add lots of extra calorific sauces, side dishes or protein sources you may defeat the lower calories purpose of these alternatives.


The Magic Fat Loss Pill?

Some mid week real talk from the Team!


 The closest you will get to a Magic Pill is a Personal Trainer who lets you know there is no 'magic pill'! Instead it's about following a tailoredapproach, lifestyle change, putting in effort and of course consistency 💪🏽 To start your fitness transformation email us (email in bio above) to book your complementary consultation. 


Quick Easy Snack

Here is an easy snack to try that’s balanced, high protein, includes health benefits and tastes good!  0% Fat Greek yoghurt ( protein source , can mix your whey in for more protein) , Banana or preferred fruit (carbs), Flaxseeds (fats/omega 3s) 👌🏽 So simple and you can always blend it so you can have it on the go! 



Calling all Nut Butter Lovers!!!!

Are you obsessed with Nut Butter or know some who is? Do you describe your portion as ‘a tea spoon’ of nut butter?? This picture shows how important it is to be accountable for your daily food intake if you have a physique goal... 'a tea spoon' of peanut butter isn't always good enough. 



The Trap Bar Deadlift

DEADLIFTS... There are many deadlift variations:

Conventional Deadlift

Sumo Deadlift

Romania Deadlift

Straight leg Deadlift

And Trap Bar Deadlift (photographed)

With the trap bar deadlift the load is distributed on the side of the body to focus more on the legs. It is also a great bar variation for beginners leaning the deadlift movement pattern.


Quick and effective Cardio!

Is getting in over 20 minutes of Cardio hard with your busy schedual?  Or would you simply rather spend less time on the treadmill and more time at home with your family or out with your friends? 

With your goal in mind of fat loss why not try a much quicker approach to cardio. 

Deadmill Sprints! 

These are when you turn the treadmill off, hold on The the sides and Aim to move the treadmill manually as fast as you can. 

Once you get the treadmill going continue for 20 Seconds then rest for 40. Repeat this 6 times to start but progress it by going up to 12 sets!  

12 mins in total and we promise it’s hard and just as good or even better than a 30 minute walk, with it’s muscle building benifits!  

Give it a go!! 

( we will post a video separately on our Facebook and Instagram page)  


Eating Healthy VS Controlling Kcals/Macros for a change in Body Composition


This picture shows what would be classed as a healthy meal by the majority, it is full of wholefood goodness with plenty of healthy nutrients.


However if the goal is to loose bodyfat then you need to ensure you are in a kcal deficit and if you want to gain muscle then you need to ensure you are in a kcal surplus.


Of course it’s great to fuel your body with healthy wholefoods as much of the time as possible however is it still possible to prevent weight loss eating only healthy foods unless total kcal and macros are accounted for.


Pictured is my current breakfast smoothie:


150g Oats.

40g @optimumnutrition_uk Hydrowhey.

60g Blueberries.

30g Almonds.


105g Carbs, 53g Protein, 28g Fat.


Meal Total: 884kcals.


If your goal is weight loss although it is a pretty healthy breakfast this wouldn’t be the best choice for fat loss as you would likely be consuming a large portion of your daily total kcals in both liquid format and in one go.


My current goal however is muscle building so I need to ensure I keep eating in a kcal surplus and this type of meal allows me to do so with my current lifestyle