Category Archives for "Weight Loss"

20th July 2019

Book Group Consultation

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Tame The Sweet Tooth

If I didn't know any better, I'd quite happily munch through a tub of ice cream every day.  And 400g Dairy Milk. That's my sweet tooth demon! It's not your fault if you have one too.  Sugar attaches to the same brain receptors as HEROIN. And the entire world is ADDICTED!!

What about you?

Trying to lose weight with an all mighty sweet-tooth can be a REALLY tough job. The problem is that most of us have a sweet-tooth that's out of control. Sugar is bloody addictive stuff. 

It's hidden in so many foods (Bread, Soups, Tomato Sauce, Peanut Butter, Yoghurts, Health bars, Protein shakes). 

It often 'sneaks' into our diet without us even knowing it.  We are convenience eaters and we make 90% of food decisions subconsciously so it's no wonder we make mistakes....

When we see food, we want to eat it and when we eat it, we have no conscious memory of eating it!!

 If it's not the mars bar at the petrol station or the brownie at the coffee shop, sugar will break you down one way or another. Food manufacturers chuck in extra sugar whenever they can to get us hooked on their products. 

The good news is that we can break this habit.

The first step in taming your sweet tooth is to actually take a look at what you're eating. 
No guess work. Track what you eat for a few days and read the labels. Make notes of how much sugar you eat and begin to plan how you can make changes.  If your goal is maximum fat loss, then I recommend cutting out all refined sugar for a period of 28 days.  Although, if you're a serious sugar addict you might find yourself crying in the corner of a dark room if you go cold turkey. I can't have you crying, so the plan is tame it slowly and reduce your sugar intake over a number of weeks. Many people have become over reliant on sugar for energy. When the low sugar levels hit, cravings go through the roof. So here's a practical solution:

Gradually decrease the amount of sugar you eat, so that you're not completely reliant on sugar for fuel. You'll be glad you did! Now, I know some people will be reading this thinking 'No way Jose!'
"Everything in moderation" they'll say to themselves. To these people I say track the sugar going in and tell me if it's in "moderation".
Chances are, it's not. 

You could also take this quiz to see if your meals are helping you lose weight...

Can We Help You Master The 4 Pillars Of Health?

Exercise, Nutrition, Mindset and Relaxation.

16th June 2019

How Often Should I Eat?

This is a common question many people have when starting their weight loss journey.

You have got several options.

  • 3 meals and 3 snacks.  Evenly Spaced calories.  Regulated insulin and hunger

Your meal frequency should be spaced out and snacks at regular intervals, about 2-3 hours apart. Example: if you have breakfast at 7 a.m., you can enjoy a snack at 10 a.m., lunch at noon, your afternoon snack at 3 p.m. and dinner at 7 p.m and a night time snack before bed around 9-10pm.  Make sure your night time snack does not contain many carbohydrates (keep it under 20 grams) or your body will not burn fat in the night.

  • 2-3 meals and informal snacks

If you are never hungry at breakfast, don’t always force yourself to eat it.  Try it out but don’t worry if you can’t do it.  Get a snack mid morning or when your body wakes.  Eat 2 good sized meals but again limit your carbohydrate intake later in the day to prime your body for burning fat.

  • Time restricted feeding

Another food intake strategy that is gaining support is called Time-Restricted Feeding and we all do this to a certain extent (we don’t eat while we sleep).  This uses our bodies natural circadian rhythm and metabolism to help you achieve your weight loss goals. Essentially, there is a 12- hour nourishment period during the day to consume your daily calories. After that, your body goes into a 12-hour rejuvenation period. This rejuvenation period is especially important and beneficial to weight loss, as your metabolism naturally slows down at night. This is why late-night eating stacks the deck against you.  An example of eating timing could be that you start the day with breakfast at 7 am and finish eating all your meals by 7pm.  Brush your teeth straight away and get ready to burn fat all thought the night!


Picking a routine and sticking to it is going to be hugely beneficial for a number of reasons.

  1. Structure
  2. Consistency
  3. Control Hunger
  4. reduce over eating later in the day
  5. less likely to overeat during any one meal

Mindful Eating

What Does “Mindful Eating” Really Mean?

The term “mindful eating” seems to be tossed around a lot in connection with losing weight.

Mindfulness is a Buddhist meditation practice that involves bringing all your awareness to the here and now, to the sensations in our bodies and our breathing, for example, rather than letting much of our attention slip away in contemplation of the past and future or of thoughts and images that are not real. The assumption is that when we act with full awareness, our actions are more likely to achieve what we intend, and that when we feel with full awareness, we are more likely to feel fulfilled.

Many people eat semiconsciously, on autopilot, chewing and swallowing food without really tasting it or focusing attention on the next bite before they have enjoyed the present one. Others talk, read, or watch television while they eat, directing their attention incompletely to their food.

One consequence of this type of unmindful eating is overeating and, of course, the end result of that is being overweight or obese.

Have you ever mindlessly shoveled in quantities of popcorn or chips while watching a movie or staring at a television screen? Another consequence of unmindful eating is missing the full sensory pleasure of food and enjoyment of meals.

A famous exercise in mindfulness training is putting a raisin in your mouth to see how long you can keep it there without chewing and swallowing it, while focusing all your attention on its taste and texture. Try it for some firsthand mindfulness practice.

Have you noticed that when food is really good, conversation at the table is reduced to a minimum as people concentrate on the enjoyment of the moment?  As a result, they are likely to eat less and enjoy their meal more.Breaking mindless habits of eating requires motivation and practice.  When food is served to you, take a moment to fully appreciate its appearance and aroma before starting to eat. When you first taste it, try to give it your full attention.

Eating mindfully means slowing down, expressing gratitude for the food we are eating, being satisfied with food, and paying attention to why we eat. Try rating your level of hunger, before, during and asfter the meal.  This will help to regulate how much food you eat.  If you get into the habit of mindful eating it will help steer you away from unhealthy relationships with food and that it heightens the pleasure of the experience.


  1. Prepare everyone’s favourite healthy snacks.  (chopped apples, fruit,
  2. Set the table for the family or friends
  3. when everyone is seated, explain that you will all be eating mindfully
  4. Ask everyone to close their eyes
  5. Ask everyone to notice their level of hunger for example
  6. Observe where that feeling of hunger is coming from
  7. rate how hungry you are btween 1-10
  8. Bring their food plates to the table
  9. Ask guests to imagine that when they open their eyes, they are looking at food for the first time!
  10.  Ask guests to look at their food and imagine they have never seen it
  11. Note the shape and colour with curiosity
  12. lift up food and hold it, how does it feel
  13. Smeel it and note the aroma.  Is it earthy, sweet, spicy, sour or fragrant.  is the aroma strong, or faint
  14. Notice what’s happeining inside your mouth in anticipation of eating
  15. Is it dificult to resist eating it
  16. bring it towards your mouth, does your tongue offer the food a place to sit
  17. place the food in your mouth, rest it on your tongue, but don’t chew it for a moment
  18. At last, slowly begin to chew your food, savouring it’s flavour
  19. Notice the texture and taste, observe the flavours
  20. Is it sweet, sours, salty or bitter?  Is it crunchy or smooth, or creamy
  21. How does it sound.
  22. Swallow your food and observe what happens as it moves down into your stomach
  23. Are you left with an aftertaste?
  24. Now after swallowing, rate your hunger from 1-10
  25. remember to eat all of your food slowly!
  26. Take a moment to appreciate all the food you have eaten, where it came from, how the food miraculously gets absorbed by the body for growth and energy
12th April 2019

Intermittent Fasting

Intermittent Fasting

In 2016 Yoshinori Ohsumi won the Nobel prize for his work on Autophagy.   Autophagy, a greek term for self eating,  begins when the bodies glycogen levels are depleted approximately 12-16 hours in to a fasted state and is best described as the body taking away and mending the bodies damaged cells.

Intermittent Fasting has become a buzzword for the weight loss community. On many different levels ‘experts’ may be heard waxing lyrical around the length of the fast, time restricted eating and their Circadian rhythms. Even Hollywood superstars swear by it to create their super hero chartacters physiques

If we’re not careful here we might be guilty of thinking this thing is another diet fad. All the hallmarks may be easily identified – weight loss with relative ease, scientific mumbo jumbo and beautiful people in Colarado getting younger before our eyes. Last week waif like Hollywood stars were eating nothing but rhubarb and naming their children after it.

This is the problem with media today. You couldn’t blame anyone for categorising intermittent fasting with so many other fads. However, in this case you would be wrong and if we take a minute to apply some basic common sense we can see why. We didn’t evolve to eat food 24/7. To have a fridge downstairs and a supermarket on the high street. Our ancestors would have to search for something to eat, make a fire. In this way they could go for days without eating, while the stomach was empty the body would repair all the damage, feeding off all their excess fat and enabling them to think more clearly, stay strong and tackle that sabre toothed tiger. Think about it, you’ve never seen a caveman with love handles have you?

Today, we call the process of DNA breaking down ageing. Food is now so plentiful that we don’t stop eating from morning to night. Our gut bacteria is stripped by a cocktail of chemicals that our body doesn’t know what to do with. Several studies have now been carried out on intermittent fasting and calorie restriction by very reputable people and the findings are staggering. If we decide to allow our bodies to concentrate on something other than digesting food, fasting is proven to lower the risk of neuregenerative diseases such as Alzheimer’s and Parkinson’s, reduce obesity and protect against diabetes. It is so good is so many areas that if it could be sold as a pill and marketed to make millions by a pharmaceutical company it would be a wonder drug.

Fasting really does have the capacity to have staggering effects on society and at a cost of nothing. It is almost as important as the bacteria in our gut, but, don’t get me started on gut health…..


The Benefits of HIIT Training

What is HIIT?

HIIT training is an acronym for High intensity interval training. It is a broad term for workouts that involves short bursts of high intensity exercise with varying rest periods. This variation of training is ideal for those who live busy lives and feel they don’t have time to exercise as you can create an effective HIIT workout in less than 10 minutes. Despite the short duration of these sessions, if completed effectively they can produce health benefits up to twice as much as moderate intensity exercise. 

The exercise you choose to do can vary but  can include; rowing, cycling, jumping or sprinting. The variations are limitless. An example of a how a HIIT session may be structured is 30 seconds sprints on the stationary bike followed by 30 seconds rest, and this is repeated 8 to 10 times. The amount of time you exercise  depends on the exercise you choose and the 

This article will list some of the major health benefits of HIIT training and try to show you why this is something you should be building into you weekly exercise routine. 

1. HIIT can burn a lot of calories in a very short amount of time!

One scientific study compared the calories burned during 30 minutes each of HIIT, weight training, running and biking. The researchers found that HIIT burned 25–30% more calories than the other forms of exercise. In this study, a HIIT repetition consisted of 20 seconds of maximal effort, followed by 40 seconds of rest. This means that the participants were actually only exercising for 1/3 of the time that the running and biking groups were. Although each workout session was 30 minutes long in this study, it is common for HIIT workouts to be much shorter than traditional exercise sessions. This is because HIIT allows you to burn about the same amount of calories, but spend less time exercising.

2. Your metabolic rate is higher hours after exercise!

One of the ways HIIT helps you burn calories actually comes after you are done exercising. Several scientific studies have demonstrated HIIT’s impressive ability to increase your metabolic rate for hours after exercise. Some researchers have even found that HIIT increases your metabolism after exercise more so than jogging and weight training. 

3. HIIT can be done anywhere!

No matter where you are a HIIT workout can be done without constraints. You don’t need any equipments and very little space to be able to do an effective workout. Check out our youtube channel for various home workouts you can try yourself!

4. You can build muscle!

In addition to helping with fat loss, HIIT could help increase muscle mass in certain individuals. However, the gain in muscle mass is primarily in the muscles being used the most, often the trunk and legs. Additionally, it’s important to note that increases in muscle mass are more likely to occur in individuals who were less active to begin with .

5. Improve the health of your heart!

They say that extreme training helps build extreme results. It’s hard for most people to push themselves to an anaerobic zone where you lose your breath and feel your heart pounding faster and faster. With interval training it’s easier to push yourself to that level because of the rest interval that comes right after you reach that point. This helps keep a healthy heart and helps blood flow effectively throughout your whole body.

Example of a basic HIIT workout with no equipment!!

Squat Jumps: 20 seconds 

Burpees: 20 seconds 

Press Ups: 20 seconds 

Plank: 20 seconds 

10 seconds rest between exercises

30 seconds rest after each round

Complete 3-4 rounds.