Tip 1:- Stop adding it to your coffee or tea, and that includes any syrups. A great alternative is to have herbal teas instead.
Tip 2:- Be smart when it comes to cereals. These are often the worst offenders when it comes to hidden sugars, as they may scream ‘healthy’ on the packaging, like for example, wholegrain, organic, natural, high in vitamins, gluten free but these can be high in sugar. Just because it says it is wholegrain or the like, it doesn’t mean that it’s not high in sugar. You are better off going with something like plain oats, and then adding in your own flavourings, such as blueberries, almonds and seeds.
Tip 3:- They are now everywhere, and that is the ‘healthy snacks’. Just like the cereals, these healthy snacks can be so misleading, I know of several big influencers on social media within the health and fitness industry that have launched what they call healthy snack bars, but these again have a high sugar content, in many cases more than a bar of chocolate. So I guess the key here is that you do need to read every single food label carefully, even if it claims to be healthy!! One particular energy ball by a well known health influencer has – are you ready for this? – double the amount of sugar of a Krispy Crème doughnut. As a trainer I think this is so misleading, and it actually is heart-breaking for the people out there doing their best to make health choices but being misled so much.
- Good quick healthy natural snacks would be:-
- Handful of strawberries and some cashew nuts.
- Hot cup of almond milk with some added cinnamon.
- A few dates (this is like nature’s toffee).
- Stewed apple with a few sultanas.
TIP 4: Eat more fat (good fat this is)
When we consume lots of sugar in our diet it actually makes us crave more and increases our appetite, which then leads to weight gain and less energy. So instead focus on consuming more healthy fats in your diet, and protein, because this will help reduce hunger and manage your energy.
Example of a high sugar lunch:-
- White sandwich chicken mayonaise
- Granola bar
- Low-fat fruit yoghurt
This lunch will cause weight gain, and an energy crash about 1 to 2 hours after eating it.
Example of a healthy lunch:-
- Brown bread chicken salad sandwich with mashed avocado and tomato
- Carrot sticks and hummus
- 1 Pear and several almonds
TIP 5:- Eat more vegetables than fruit. Even though fruit is natural, it can still be high in sugar – especially dried fruit. So, when you can, always opt for veggies over the fruit bowl.
TIP 6:- Water. We have heard this so many times, but it is so true: keep drinking the pure clear stuff. This will help keep you more alert and awake, and often when we feel tired we reach for sweet sugary temptations, so prevent that from happening by sipping on water throughout the day.
TIP 7:- Have your go-to sweet treat. I am the first to admit I have a sweet tooth, and over the years I have learnt how to substitute for it. And something I do is take a small pot of cream cheese, mix in a little cinnamon, then spread onto a banana. This hits all the right spots for me and it tastes delicious. So do some research and find your favourite sweet treat that you can make yourself.
TIP 8:- Okay, this one is straightforward. Instead of a spoonful of sugar, have a spoonful of determination and discipline. It may be hard for the first few days, because sugar is very addictive, but when you start to cut back it does become easier.
TIP 9:- Visualize the benefits of cutting back on sugar. Picture how much better you are going to look and feel. Also keep in mind that sugar is a big cause of wrinkles, so cutting back on this is going to greatly improve your skin.
TIP 10:- Is simply that you are sweet enough as you are. And sugar is definitely not that sweet, as it can cause so much damage to our bodies.
And finally keep you body moving as exercise is great way to strip off belly fat.
6 Easy Ways to Clean up your Diet. These simple tips to your shopping, cooking and eating habits can easily transform, your health, waistline and energy. Why not aim to do all 6 of these for 1 week and see how much better you feel and easy these habits are to stick to.
And here are just some of the benefits you will get if you apply these 6 tips, you will sleep better, boost your immune system, improve your digestive health, have a sharper mind, balance out your hormones, slow down the ageing process, increase your heart health, prevent disease and help control your weight, so that is a good enough reason to always apply these 6 suggestions for healthy eating.
Stubborn Belly Fat can be shifted and it is a matter of doing it the right way. To lose belly fat it is a combination of nutrition and exercise, and often people in a bid to lose tummy fat will end up doing the wrong things and following these common mistakes like falling for weight loss pills, protein shakes or meal replacements, these will never work, and instead mess up the metabolism so in the long run end up gaining more tummy fat.
When it comes to exercise many think spending time on the plank and ab crunches will melt that tummy fat, but NO this wont work either, you need to be doing cardio tone exercises as this will strip off belly fat, and this works which is why my YouTube Video 7 Minute Lose Belly Fat Workout has had now over 37 Million views, with amazing results.
This video▼ below tells you about these 3 TIPS – from the sugar tip to the deadline dinner!
Can you lose weight simply by walking? the answer is yes you can walk yourself slim. So firstly walking is one of the most natural exercises we can do and it is a great way to lose weight. But there is one thing you need to do to ensure you are walking the right way to walk off the inches. This short video explains exactly how to perfect your technique so you can melt off those excess calories with each stride.
As with any exercise it is about making it part of your lifestyle, so aim to do 5 walks a week, and if it is raining outside or too dark, then I have the perfect solution for you, because you can follow my FREE INDOOR WALKING WORKOUTS and these have literally helped millions of people lose weight and more importantly invest in their health. With over 16 different Walking Workouts you can do at home you have plenty to select from. So remember as I mention in the video the important thing is to add those short bursts of walking a little faster and push it to that level 3, because that will bring on the EPOC effect so your body will be burning heaps more calories, which is why walking is a great way of losing weight.
Reclaim your waistline with these easy steps. And more importantly improve your health as these tips will help to decrease any excess tummy fat you may carry around your middle. So learn the easy ways to lead a healthier lifestyle and to eat a healthier diet.
By applying these tips you will start to see those inches drop off from your waistline fast alongside a whole host of other benefits such as increased energy, better skin, positive mindset, increased health, fitness and wellbeing.
So start applying this steps today and they will become part of your lifestyle and this way you can always manage your waistline.
The more active you are throughout your day, the more calories your body will burn, and there are lots of easy ways you can crank up your daily calorie burn.
And even if you just go up and down the stairs a few extra times this could easily add an extra 40 calories to your daily burn, then instead of sitting and talking on the phone jump up and walk and talk, because a 10 minute conversation will take you into double figures with an approximate calorie burn of 100! And you can see how just those two will give you an a whopping 140 melted calories. Down below I have the A to Z of the best ways of upping your burn throughout the day.
So next time you are sat at your desk don’t forget to do some marching feet, and then while you are waiting for that kettle to boil do some high knees on the spot, because after all every little counts. And it is a numbers game calories in versus calories out is what we should focus on. So just keep your body moving at every opportunity and this has a knock on effect on your energy levels and of course the more energy we have the more active we are, so it is a win win situation.
Our bodies are designed to move, and the more that we move the more energy we have, and the better we feel and look. Yet many of us spend a lot of our time sitting, due to desk jobs and long hours, which then means we tend to have less energy, and we are less likely to want to exercise, and more inclined to sit down even more.This can easily become a vicious circle, especially if we have to try and find an hour in the day to go the gym!!
But the good news is you don’t need to do that, and better still, instead of 60 minutes, you can do your workouts in just 7 minutes, in the comfort of your own home!!
SO HERE IS HOW THIS WORKS: Let’s agree that 7 minutes is totally doable, as we can all squeeze in a 7 minute morning workout, just by setting that alarm a little early. And this is going to pay huge dividends on your health, mental state, and body shape.But you don’t need to stop there, because you could always do something quick and short at lunchtime. Again just another 7 minutes. Especially if you have a sedentary desk job, as this will help to boost your energy levels and keep you fully refreshed for the afternoon. So you can prevent that common afternoon energy crash and instead you will have bundles of energy.
In the evenings we don’t need to always watch TV sitting on the couch. You could simply stand up and follow along to one of my workouts while you watch your favourite show, by using your phone or computer just by the side of the TV – and you can even mute me on the video and just copy along with the moves that you see me doing.
This way you will have done 3 workouts in one day, and the great benefit of this is that you will have increased your health, kept your energy levels fully topped up, sped up your calorie burn, reduced any excess body fat, and toned up all over.
In summary, in regard to how many times a day you can work out, my answer is simply break it up into short sessions and keep moving throughout the day, because repeated shorter workouts are way more effective than longer ones.
The other top bit of advice is simply listen to your body, and if you have a day you feel exhausted then take a day off – but trust me, the more active you are the more alive you feel.
WHY NOT TRY THIS FOR THE NEXT 7 DAYS!
If you do, please let me know on social media how you felt come day 8.
I am going to keep this simple – when we move our body it requires energy, which in turn burns calories, so the more you move your body the more calories you will burn in a day, and also the bigger and more dynamic the move, the higher the calorie burn.
This is why in all my workouts I use what I refer to as Multi Directional Moves and Multi Compound – this means we work lots of muscles at once, and we get the body to travel though a full range of motion. Hence increasing that calorie burn.
So here is an example for you. This is a typical exercise I do to tone your tummy and burn off fat all at once.
As you can see in this video, I am using my whole body, and moving it through its full range of motion
Whereas the famous exercise that everyone associates with getting great abs, “The Plank”, is not doing either Multi Directional Moves or Multi Compound, instead it is just static and burns hardly any calories. Plus it can actually put pressure through the kneecaps, and although it will engage the transverse abdominis, known as the deepest ab, and so it will help strengthen the core, that is all that it does. And for any women wanting to get a curvy waist, this exercise can actually broaden your waist muscles. So do be warned, this famous exercise is not all it is cracked up to be.
Whereas if you do my move above (as shown in video) you are going be burning off calories, toning and sculpting your abs, increasing active metabolic tissue (the more of this you have the higher your natural calorie burn becomes), and you also improve your balance and flexibility. And doing this for 60 seconds will be so much more fun than staring at the floor for 60 seconds doing the plank!
This is the reason my short workouts work so well, because we use Multi Directional Moves and Multi Compound.
And better yet, because my workouts are focusing on intensity and get us sweating, this has a knock-on effect known as EPOC. This stands for Excess Post Oxygen Consumption, and it means after you have finished, for example, my 7-minute workout, your metabolism is raised by approximate 35 calories an hour for at least 10 hours afterwards. Meaning you can burn off easily about 350 calories extra throughout the day. This is because your body has moved so much
and used so many muscles that your metabolic system continues to work at a higher intensity internally, and takes time to adjust back to its pre-exercising state.
This is where doing my quick home workouts is a great way to help with healthy weight loss and to increase your fitness. So no need to head to they gym or spend an hour training. After all less is more.
Here are some easy suggestions of ways to stay healthy and fit while flying. So first of all being seated for long periods of time can slow down our metabolism and as our bodies are designed to move it feels unnatural to sit for long periods of time, especially when it comes to long haul flights, so by doing some sedated exercises are a great way to keep as active as possible while you fly.In the video above you can see some airplane seated friendly moves.
Also if you can on a long haul flight try every few hours to walk up and down the plane, obviously with the consideration of your fellow passengers.
Be sure to keep your hydration levels full topped up, because when flying it is so easy to become dehydrated, so drink plenty of water and don’t wait till you are thirsty as this means you are already low on water, so be ahead of the game and keep sipping away.
Sleeping is a great way to help keep your body fit and healthy as this is the time it repairs itself, so if you can get some shut eye then make the most of this and nod off.
When it comes to eating it goes without saying the healthier choices you make the better you will feel, so avoid any processed foods, and sugary snacks, as these will even though they.
Make the most of the time you fly to just switch of the hustle and bustle off daily life, as you really are unreachable whilst you are up in the air, so take a nice book and give your mind a break and make the most of letting your brain switch off and give it a break and refresh your mind and wellbeing.
And most of all enjoy you travels ahead.
Is it best to work out in the morning or in the evening? This is a question I get asked all the time, and the honest answer is that it all boils down to personal preference. Because both AM and PM have their advantages, but what is most important is that your time slot has to work for YOU – this way you will make it part of your lifestyle. So if you are not an early morning person, then work out later in the day; equally if you are an early riser, then get it done first thing in the morning.
The benefit of the morning slot is that you will have got it done and you will feel super good that you have taken control of your physical and mental health ahead of the day. Plus doing that workout will ignite your calorie burn for the day ahead.
Yet if your preferred choice is PM then this still has advantages, because you will tend to be more flexible as your muscles are warmer later in the day, and working out later can also aid in a good night’s sleep. Plus, just as in the morning, you will actively be burning more calories even while you sleep.
If you are opting for later in the day, then have all your workout clothes laid out, so when you come home from work you can jump into your fitness outfit before being tempted to jump on the sofa – and here is a good workout you could do my 7 Minute Home Workout.
Equally you can make the most of your lunchtime, and if you have an office job try and get a quick walk in, even if it is just around the office. This will help increase your energy levels for the afternoon ahead, and curb any urges for sugary snacks mid-afternoon.
So, to sum up, the best time is the time that suits you. And you can go with both morning and evening, because our bodies are designed to move, and the more you do the better you feel.
This video explains to you firstly what happens to your abdominals throughout pregnancy, and the reason I wanted to include this is as a Pre & Postnatal Trainer is if you have a clearer understanding of how your body works then the more motivated you become and the quicker you can get results back. This video has a 6 minute full length postnatal workout routine.