5 strategies to break through a training plateau

It happens to all of us despite our goals – whether they are performance orientated, aesthetics or just pure weight-loss, eventually we will reach a point where our progress just seems to stop. Yes, the dreaded ‘training plateau’.  It’s at this point many people turn their back on their exercise regime, revert back into old bad habits of eating the wrong foods or simply are just happy plodding along knowing that doing something is better than doing nothing, but are ultimately frustrated that their efforts are not being rewarded.

As a fitness professional it is one of my jobs to help clients manage this process and give constructive advice, increase motivation to achieve and make sure the training sessions are appropriate to my clients goals – although more importantly it’s the clients responsibility to do their part and put all the necessary changes into their life outside of the 2-3 hours contact they may have with me weekly.

I know not everyone has the luxury of being able to employ a trainer or coach to give them advice, so here are my top 5 strategies to break through a training plateau.

1  Get a training partner who has the same goals as you

This one sounds obvious, but you’d be surprised at the amount of people I see training together who have completely different training goals or are on different stratospheres in their ability. If your goal is to improve your 10km run time and your mate’s goal is to improve his 1 rep max bench press, then why are you both compromising on what you want to achieve and attending a body pump class? This is of course a far-fetched example, but the point is you will get more success of teaming up with someone who is at least looking for similar training outcomes to you.

So if you have reached a point in your training where your progress has halted, look at your friendship group and think about who has similar goals to you and has a similar schedule to you and team up with them. The elements of support, a bit of friendly competition and the fact you will have two lots of energy being injected into the sessions will help push through those barriers.

2  Mix up the exercises you are doing

I know this almost sounds like a slight contradiction to the last point I made, but let me give you a common scenario;

Take someone who has been going running 2-3 times per week for many years and for a long time it seemed to work, they kept their weight down and felt like they were keeping fit. Recently the weight has started to creep back on and they have noticed that they can’t run any faster without hurting themselves.

I would advise this person to add in some interval or high intensity cardio training (doesn’t have to be running), to get them out of their comfort zone and push the heart and lungs to new limits as well as adding in strength training exercises so that the muscles can work harder and take the pressure off the joints (note: there are potentially many more things you could advise too, these are two examples).

You see, the human body is an amazing biological work of genius. It has evolved over millions of years to adapt to our environment very quickly to ensure we are able to survive. So when we constantly do the same exercises in the same order at the same tempo the body will get used to it and save energy. It therefore stops being a workout and becomes just part of our routine.

Changing things around not only gives the body a proverbial kick up the backside, but starts waking up a load of new muscle fibres that may have been unused for a while and have gotten lazy.

This is not just relevant to the running example I used earlier. Kettlebell guru Pavel Tzatzouline, highlights in his book, “The Russian Kettlebell Challenge”, that using kettlebell workouts has shown improvements in pull-ups, bench press, deadlifting, back squats and overall endurance. These are very common areas that I know lots of people wish to make improvements in. So, start mixing it up for a while and you will see the improvements in performance.

3  Work on transition exercises

Those who know me or follow my Facebook page will know that I have got quite into Olympic lifting over the last couple of years. I’m not doing too badly, but have a long way to go before I consider myself good at the sport – but none the less it takes up a lot of my training time. I made the common mistake this year and attempted to improve my lifts by just working on the exact lifts (these are the Clean & Jerk and the Snatch). This ultimately meant that my sessions were not particularly effective and I was stuck around the same weights.

So, I got out my coaching manual, thought about what my coach Giles Greenwood would say to me and started to focus on the transition and complementary exercises again. So, rather than just getting a bar, loading it up and doing an hour of clean and jerks or snatches, I have been choosing specific exercises I know will improve each phase of the lift and every now and then will throw in a session of full lifts. The result has been my lifts are improving once again.

I know this is a specific example, but the method can be transferred into many performance orientated goals and help break that plateau.

4  Think like an athlete

I know that most of the people reading this will not be athletes, so what do I mean by this? I am talking about the way athletes use a method called periodisation in their training plans. This means their coach will look at what the performance outcome of the training programme is, then map out specific steps to achieve this.

For example, the coach will need to establish how long the training cycle is, what areas of fitness need to be worked on (strength, endurance, conditioning, co-ordination, balance, speed, explosive power etc.), what rest periods need to be factored in and how progress will be measured along the way.

Now, I’m not expecting you to suddenly be fully competent in the finer details of strength and conditioning, but again the template is a good one to implement in your own programmes. A start would to be take a look at the goal setting pyramid I posted a few months back. This will provide a simple structure to establish SMART goals (specific, measurable, action orientated, realistic, time based) and give steps along the way to put them into action.

If you want to perform like an athlete, then start thinking like one!

5  Look a bit deeper

Ok, you’ve got a new highly motivated training partner, you’ve added in new exercises to shake up your routine, you’ve analysed your performance and found appropriate transition exercises and have set up a full training cycle, but are still struggling. No it’s not time to give up and take up drinking instead! It’s time to look a bit deeper.

A colleague of mine Tony Wilson, is currently trying to hit some new personal best lifts in his squat and deadlift. To look at him it’s hard to spot where things could be improved. He eats perfectly, he sleeps enough, he trains hard and regularly, he gets regular sports massage etc. But he has not been hitting the numbers he wanted on these particular lifts.

So, he had a full biomechanics assessment and has been given a list of very intricate muscle imbalances that he needs to improve that will help him break through the barriers.

Again, this specific example isn’t relevant to everyone. To be honest, most people just need to significantly improve the basics before they have to worry about a full biomechanics assessment, but areas that are often overlooked when it comes to performance goals are;

• Mobility
•  Flexibility
• Stress management 
• Sleep
• Nutrition
•  Posture
• Core strength

All of these factors will affect your overall performance in the gym, out on the track or sports field and I guarantee if you fine tune any of them or all of them you will see improvements.

If you’re unable to seek professional advice from a Personal Trainer, Fitness Coach, Lifestyle Practitioner or Nutritionist on these matters, then good resources of information are available in many good books. For example; Supple Leopard by Kelly Starrett, for mobility, posture and flexibility or Eat, Move and be Healthy, by Paul Chek for a fantastic introduction to improve your lifestyle. I know both these books have changed the way I approach my fitness and my life in general.

Good luck busting those training plateaus…

Stay healthy!!

Top tips for damage limitation on your summer holidays

For many people their summer holiday is a huge motivator to get in the gym and work on their beach body (note, I said for many, not all, so please not another social media hate campaign against the fitness industry). They’ll have spent many months partaking in gut busting routines to shape their legs, firm their bottoms and pump up their pecs. 

They would’ve counted carbs, sunk alkalising green juices that look and smell like pond water and deprived themselves of so many treats they would make a nineteenth century puritan look like a party animal, all so they can put on that designer bikini or pair of funky board shorts and feel a sense of achievement and pride (and lap up the compliments) that they are in the best shape of their life.

So there is absolutely no point going through all this pain to ruin it all within 48 hours of hard drinking and filling up on junk food to end up a bloated mess. Here are my top tips for damage limitation whilst on holiday.

Beware the all-inclusive buffet

It may offer fantastic value but there is no need to try every single dish on offer every night. The sheer amount of food that is piled onto plates in the all-inclusive buffet is staggering and the bizarre combinations are slightly stomach turning. I would estimate (purely based on observation) that the average person eats 2-3 times more food every day than they would normally consume if they go all-inclusive, guaranteeing they will be going home with some unwanted poundage. My advice if you are going to an all-inclusive resort is just to pace yourself and have a good look round the options before you choose your meals, that way you won’t get food envy and want to try everything and anything. 

Explore by foot and potter about

One of my favourite things about being on holiday is not needing a car. I really enjoy exploring the area by foot and depending on where you are this may include; coastal walks, exploring capital cities, long walks along the beach or just getting from your resort to the local town and back. It may not be a huge calorie burner, but cutting back on taxi’s or ditching the hire car will allow you to stretch the legs out, bask in the sunshine (soaking up that vitamin D), take in the local scenery and atmosphere and I always find that a good walk helps get rid of aches and pains by forcing you to be in a natural upright position – which is vital as far too much time is spent sitting these days.

Look out for the omelette station at breakfast

The breakfast buffet is probably the best thing about hotel food. There is always loads of pancakes, waffles, bread rolls, bacon, cured meats and much more on offer and it’s as tempting as the evening buffet to go overboard. I have found the best way to approach a hotel breakfast is to go for eggs. There is always an omelette station and they are always freshly made and have a good selection of fillings available – this breakfast is full of protein and good healthy fats, satisfies your appetite and gives a feeling of self-righteousness that can be rewarded with an ice cream later in the day ;-)

Give the water sports a try

If like me you are from the UK it’s not often you get to go in open water without needing a wetsuit or emergency treatment for hypothermia, so it seems a shame to not fully take advantage of the aqua based activities available at most summer holiday destinations. Whether its sea kayaking, water skiing, swimming, surfing, coasteering or climbing back on the banana boat after being thrown into the drink for the umpteenth time, you will be using elements of fitness such as strength, balance and co-ordination. So ditch the hotel gym for your holiday workout and head down to the beach to try out some of the awesome and fun sports on offer and turn your holiday into an active adventure.

Look out for local patrons

Unfortunately the view of many resorts is that Brits like to eat burgers, chips and beans and have very unsophisticated palates, so the quality of food available in the more touristy zones is ropey at best. So I have found the best way to get decent food that the locals would eat is to ask, erm the locals. Take some time to get some inside knowledge about the best restaurants that are not in the tourist areas and you will most likely get better quality, better value and food that doesn’t destroy your gut leaving you bloated and smelling of fried food.

Coconut water is a perfect hangover cure

After a night dancing away until the early hours and sinking a few too many sangrias there is no better hangover cure than a cold coconut water. It’s full of electrolytes which is great for hydration and packed full of nutrients such as potassium and magnesium which can help reduce the inflammation in the body. If you’re lucky enough to be staying on an island paradise then a fresh coconut is perfect, but if that isn’t available then a carton full of non-concentrate coconut water will more than do the job leaving you refreshed and ready to face another day.

All of these tips recognise the need to enjoy yourself whilst on your holiday; the key is not to deprive yourself but to have these tricks up your sleeve so that you can get the best of both worlds. You avoid ruining all of your pre-holiday hard work and won’t face a huge repair job once you get home.

Enjoy your holiday and stay healthy!

5 things people who are getting results at the gym are doing that you need to do.

1   Taking goal setting seriously

I don’t mean turning up every day at the gym and deciding that you need to work your arms because they look flabby, or do thousands of crunches because your tummy is bloated.

No, real goal setting takes thought, process and execution. I recently listened to a motivational speech by gold medallist sprinter and ex-professional athlete Derek Redmond, he gave an insight into how he set goals for winning medals.

He used a 100 day goal setting pyramid to set overall goal, performance goals and process goals using the SMART system – each goal should be;

                     Specific – Measurable – Action based – Realistic – Time based

Going through this process allows you to sit down and really think about what you really want to get from your training, what you can actually commit to and keeps the targets short enough that you don’t get bored and lose motivation.

For an example of how the goal setting pyramid looks, check out my blog or email james@hutchisonpt.co.uk and I’ll send you the document to use.

2   Seeking expert advice

This doesn’t only mean booking in sessions with a Fitness Professional (although it’s a good option), it can mean talking to people who have achieved what you want to, booking in on fitness seminars, reading blogs from industry experts or watching fitness & nutrition webinars.

Whatever the source of expertise you seek out, it will always help you reach your goals and break those training and motivation plateaus. Remember, it’s not a sign of weakness to ask for help and I can tell you that even after 15 years in the business I am still learning every day.

3   Taking their nutrition seriously

It’s an old cliché that you can’t out train a bad diet, but I’m afraid it’s totally true – especially the older you get. Whether your goals are weight-loss, fat loss, muscle gain, performance or general health you need to have more than a basic understanding of nutrition and I don’t mean calories in vs calories out.

Do you know how much protein you need? Do you know how much carbohydrate you need for your goals? What about why fat is essential in your diet, the best sources of nutrient rich foods or how to eat pre & post workout?

Taking the time to seek out the information will empower you with the tools to fine tune your diet in a scientific way and reap the rewards in the gym as your energy levels sore, your recovery time improves and your body functions in an efficient way.

4   Training at the correct intensity

Now it’s very tempting for me to ask the question, “Are you working hard enough?” In many cases this is definitely an issue. I see loads of people in the gym getting sweatier walking up the stairs to the gym floor than they do during their workout. How do they expect to change their physiques when they refuse to get out of their comfort zone?

However, the correct intensity is dependent on your goals. For example, if your goals are to increase your muscle size and strength then going to a body pump class and doing high rep –low weight exercises isn’t going to be effective regardless whether you feel “worked out” after an hour.

Referring back to our earlier goal setting post, be specific with your goals and then you can be specific with your training and implement the appropriate intensity.

5   Having rest days

I can’t emphasise how important this is, quite simply your body needs recovery to change. Now, I’m not going to fall into the trap of claiming everyone is overtraining, as even those of us who train regularly are not anywhere near the levels of professional athletes who are pushing their bodies to the limit day in day out.

However, if you are training hard and not seeing results, then look at your rest and recovery procedure. Are you taking complete days away from the gym? Are you getting regular massage? Are you learning how to use a foam roller to break down muscle tissue? Look at your sleep patterns or even how you are eating and drinking on non-training days.

If you are looking for real results then these factors can be the difference between success and failure and let’s face it, what’s the point of breaking a sweat and feeling pain in the gym if nothing is changing?

Stay healthy!!

5 power packed, highly nutritious breakfasts.

When it comes to changing the way we eat habits are tough to break. This is especially true of breakfast. We are told from an early age that it’s the most important meal of the day, and for many of us our staple diets were a bowl of breakfast cereal and milk. Or as I like to see it these days, a bowl of processed sugar and skimmed milk! Seriously, you will probably find more nutrition in the cardboard box they come in. The marketing job that the major cereal companies have done is outstanding. Just think if all that commercial acumen was dedicated to spreading the word of good health then I and thousands of other Fit Pro’s wouldn’t need a blog (although I’m sure we’d find something to write about!).

We haven’t just been conditioned to expect a certain type of food in the morning, but we’ve also got used to the low preparation time of just mindlessly pouring cereal into a bowl and pouring on milk.  Then there are the people who stopped eating breakfast in their late teens/early twenties. This is either due to being obsessed with weight loss and calorie restriction, or due to working patterns that mean they eat too late, drink too much and have no time or appetite to think about breakfast as they’re rushing out the door to start their commute to work. Either way, these people will end up stuffing their faces mid-morning with high sugar foods from vending machines, coffee shops or the staff cafeteria once the hunger pangs kick in.

Below I have listed 5 power packed breakfasts that I often eat myself and use at different times and for different circumstances. Some of these breakfasts are low carbohydrate and some are high, but all of them contain a good protein portion and are packed full of healthy fats, so will give you lots of energy to start your day. Not only that, all of them are nutrient dense, they are made from scratch, are not complicated to make and can be adapted to suit your own particular macro-nutrient protocol.

If you are worried that they are going to take too long to prepare in the mornings, then GO TO BED EARLIER so you don’t need to snooze your alarm.

Banana and nut Loaf	Method
Ingredients for 1 loaf (10 slices) 100g raw pecans 100g raw almonds 2 large bananas  4 medium eggs  2 tsp coconut oil  1 tsp honey 1 tsp cinnamon 1 tsp nutmeg ½ tsp baking soda  ½ tsp cream of tartar	Ground nuts in a food processor until they are a fine powder. Add to a mixing bowl, then stir in nutmeg, cinnamon, baking soda and cream of tartar.  Add eggs, bananas, honey and coconut oil into a blender and process until smooth.  Pour mixture into dry ingredients and stir in until.  Line a loaf tin and pour in mixture.  Bake in oven at 180⁰C for approximately 40 minutes until golden brown.  Allow to cool for 5 minutes before turning out.
2 slices with spread with almond butter: 386Kcal, 18g carbs, 17g protein, 40g fat
Good for people who struggle to get their heads round a meat or a fish breakfast.

Bacon & Spinach Omelette	Method
2 free range eggs              2 slices organic bacon 75 g raw baby spinach 15g organic butter ½ small onion Seasoning	Slice up the bacon into small cubes. Finely chop the onion.  Whisk up the eggs. Add the butter, onion, bacon, spinach and seasoning to the pan until bacon is browned.  Add the eggs and cook until the bottom is formed into an omelette. Finish off the top under a hot grill. Serve with salad.
414 Kcal, 9g carbohydrates, 26g protein, 29g fat
Perfect for those who are on low carb diets or on a fat loss programme.

Avocado, smoked salmon and poached egg on rye toast.	Method
1 slice of toasted rye bread   ½ large avocado 50g smoked salmon 1 large poached egg	Crack a large egg into a poaching pod and boil until egg is poached to your liking. Spread the avocado onto the toasted rye bread. Add the smoked salmon, then the egg on top. Season to taste.
368 Kcal, 23g carbs, 23g protein, 19g fat
Great for a weekend to impress your partner with a healthy cooked breakfast.

Protein porridge	Method
50g gluten free oats   1 scoop of Sun Warrior vanilla protein powder 1tbsp ground flaxseed  Drizzle of honey 80g frozen berries Water	Mix the oats, protein powder and flaxseed powder into a saucepan. Pour in enough water to just about cover.  Stir under heat until simmering.  Add the berries and continue stirring until a thick paste. Add the drizzle of honey and serve.
419 Kcal, 50g carbs, 11g fat, 29g protein
Really quick to make, perfect for high carb days and as a pre-workout meal.

Avocado, banana and berry smoothie	Method
400 ml coconut milk 1 medium banana   ½ large avocado  1 scoop of Sun Warrior vanilla protein powder  1tbsp ground flaxseed 100g mixed berries	Add all ingredients to a blender and process until smooth.
1 large glass: 521 Kcal, 51g carbs, 22g protein, 23 fat
Simple to prepare, great as a pre-workout meal and for those with low appetites in the morning

Stay healthy!!

Four healthy things I have learned this month.

One of the most important parts of being a health and fitness professional is to keep yourself well-read and on top of your game. It would be quite easy to learn just enough to get me by, but after many years in an ever changing industry with new science and new methods coming into the public domain constantly, you can never stop learning.

On that note, here are four healthy things I have learned this month;

1)  How to make a tasty, savoury, gluten free bread.

I am always trying out new recipes and as someone who is a big fan of the Paleo movement and the message they promote, I often try gluten free breads. However, I find that most of them have been very sweet and almost cake like, so I was really happy to find this fantastic savoury option, which is really simple to make.

Here’s the recipe:

• 200g almonds
• 260g pumpkin seeds
• 200g brown rice flour
• 85g sunflower seeds
• 3 tbsp. psyllium husk powder
• 3 tbsp. dried mixed herbs
• 2 tbsp. chia seeds
• Salt & pepper

• Place the almonds and 175g of pumpkin seeds in a food processor and blend until a flour forms.
• Pour the flour in a large mixing bowl with all the dry ingredients and mix well.
• Add in 600ml cold water, stirring the mixture together.
• Leave the bowl to one side for about an hour to let all the water absorb into the mixture.
• Turn the dough out onto a baking tray and form into a loaf no thicker than 5-7cm tall and bake in an oven at 180 degrees centigrade for approximately 45 minutes, or until golden brown.

2.       How to make your own organic chicken liver pate.

Recently I have been made aware of the benefits of eating organ meat on a regular basis, especially livers for their superior nutritional profile. Chicken livers are packed full of protein, healthy fats, vitamin A, vitamin B12 and iron. The problem with buying shop bought pate is it is often full of rubbish ingredients and you cannot be 100% sure of the quality of the livers used – these must be organic as the liver is the chemical plant of the body, therefore if the animal has been fed rubbish then you can guarantee the liver will be rubbish.

So here is a link to a delicious organic chicken liver recipe I have tried and tested and can confirm it’s delicious.

3.       I should spend more time at the athletics track.

This is not something I have learned this month, more reminded myself of. I went for a little track session this week with a few colleagues and after 30 minutes of a mix of 400m, 300m, 200m and 100m sprints at full intensity I was more than ready for a sit down and couldn’t bring myself to jog back up the hill to work. WOW! 

I have been so focused on improving my Olympic lifting technique over the last 18 months, coupled with the fact I no longer play football on a regular basis means my sprint sessions have been few and far between. 

Sprinting is the ultimate high intensity interval training (HIIT) workout. HIIT workouts have been widely promoted for their health benefits, including fat burning, improved cardiovascular health, strength gains and time efficiency. The 4 days of DOMS I experienced after this is personal testament to how effective they are for a workout.

4.       Why sleeping naked is good for your health.

    The last thing I have learned this month is something I guess I have always known intuitively as I always sleep more soundly and comfortably this way. Now I have the evidence to back me up I can convince the other half that science is why I insist on this policy at night :-)

Stay healthy!

How a fitness enthusiast does Valentine's Day

Valentine’s Day is fast approaching this weekend and couples are frantically booking up romantic meals for two at restaurants full of over-priced food and hitting the high street for novelty gifts and second rate boxes of chocolate. As a fitness, nutrition and lifestyle enthusiast (maybe even stretch to labelling myself as an aficionado),  I’ve always had a slightly different approach to preparing for the sexiest day of the year. So I thought I’d share my tips on how to celebrate Valentine’s Day without compromising your healthy lifestyle.

Pre-date workout

You can’t go on your date without having a workout first. It de-stresses you, clears your mind, it gets you in the zone and more than anything it makes you feel confident before putting on your evenings outfit – and we all know that CONFIDENCE = SEXINESS.

Guys, I like to call this workout “the party pump”. It’s the only time I ever purely focus on aesthetics when I’m working out, but if I don’t feel like my t-shirt has been sprayed on after this upper body blast then I haven’t worked out hard enough. Here we go:

Push-Ups X 10 – Pull-Ups X 10 – Incline Push-Ups X 10 – Parallel Bar Dips X 10

Repeat: 10 rounds followed by 100 bicep curls with a light barbell!

Ladies, I haven’t forgotten you. Getting your booty firmed up and ready to look drop dead gorgeous in a pair of slim fit jeans is a must before your date turns up. So follow this classic legs and bum blaster:

Dumbbell Lunges X 10 – Bar Squats X 10 – Hip Raises X 10 – Dumbbell Bench Step-Ups X 10

Repeat: 8 – 10 rounds followed by 100 front kicks (50 each leg) on the heavy bag.

The main meal

Let’s state this loud and clear; EATING HEALTHILY DOESN’T MEAN EATING BORING! In my opinion there is nothing more perfect for a Valentine’s meal than a good slab of grass fed protein packed beef steak (I prefer rib eye) – I mean who doesn’t find the marbling of a prime cut of steak sexy? I like my steak medium rare, seasoned with salt & pepper and accompanied by the well-known aphrodisiac and antioxidant-rich super-food asparagus (pan fried in coconut oil), and a glass of Sardinian Red wine, which is famed for its life-preserving and anti-ageing qualities.

The indulgent dessert

I mentioned earlier that there are many second rate boxes of chocolate out there, but if you or your partner are health, fitness and nutrition enthusiasts then you haven’t lived until you’ve treated yourself to some Booja Booja chocolate truffles; they are organic as well as gluten, dairy and soy free and are absolutely delicious! If the steak and asparagus hasn’t hit the spot, then these indulgent delicacies will seal the deal for you.

Post-meal mood setting

You’ve eaten some good food, you’ve drunk some good wine, maybe even sipped a few glasses of champagne and most likely sat through a light hearted Hollywood chick flick, so now it’s time to set the mood for love. So is there a better way than treating your other half to a hot detox bath?

Here’s my fool proof bath recipe that will cleanse their skin, relax their muscles and with the right essential oils, ramp up their hormone levels a notch!

Fill your bath tub with hot water adding 1 kg of magnesium rich Epsom bath salts, a small handful of bicarbonate of soda and a generous drizzle of Lady Sclareol oil (a mix of ylang ylang, geranium, rosewood, jasmine, clary, sage and sandalwood oils) which is the perfect sensual oil.

Soak in this for 20 minutes to really let the oils and salts absorb into the system and take effect. If you’re feeling particularly sensual after this bath then maybe use the oil to treat your partner to a back, neck and shoulder massage in the bedroom – careful not to use too much oil or you’ll soon be slipping off the bed.

Evening cardio

Now this is the part of the evening we’ve been working up to. You look good, you’ve shown off your culinary skills and are feeling great after a hot detox bath, now’s time to show off your skills in the bedroom as well as proving that the gym has been good for something, by opting for a more adventurous and physically demanding position from the Karma Sutra.

Here’s one for the guys to make use of that upper body party pump; Stand and deliver!

Ladies, you’ve worked on those pins and booty for hours in the gym, now it’s time to show off those strong legs with the erotic accordion.

So, to all you lovers out there, have fun and…

… Stay healthy!

10 character traits of healthy people

1. They sleep enough. 

Did you know that sleeping less than 7 hours per night makes it 3 times more likely that you’ll catch a cold? Not only that, people who don’t get enough sleep are likely to eat more due to the fact their leptin (an appetite hormone) levels fall, promoting an appetite increase. So, forget watching that late movie, get an early night and start reaping the rewards of a full night’s sleep.

2. They plan their meals.

Have you ever made the mistake of food shopping when you are hungry? That’s right; you end up with a basket full of high sugar or convenience foods that do nothing for your waistline. For some people planning meals sounds boring and time consuming, but it actually helps you make healthier choices, regulates your portion size and is great for long term health.

3.  They exercise without being told by their trainer.

Scheduling in regular sessions with a PT is the best way to make sure you have an effective exercise programme. However, the healthiest people and those who achieve the most results don’t just rely on 1 or 2 hours per week of exercise; they find time for extra gym sessions, yoga classes or go that extra mile to be as active as they can every day.

4.  They set themselves exercise goals.

For some exercise is a chore and for some exercise is something that just needs to be ticked off in the diary, but for the healthiest people there needs to be a goal. Not because they want to continuously break records, but because they understand that it makes it more exciting and gives the sessions structure and purpose, which stops them giving up.

5. They always ask questions.

Why is it that many people stop asking ‘why?’ after they leave school? If we just accept things as fact without finding out why or how, then you never really learn for yourself. Healthy people want to understand how to improve their health. They read books and newspaper articles, they ask health professionals for advice and are willing to research the latest facts on health and wellbeing.

6.  They eat fatty foods.

Fat, particularly saturated fat, has been demonised for decades as the cause of cardiovascular disease and obesity. Finally, the mainstream media are beginning to spread the word that fatty foods, such as oily fish, avocados, nuts, seeds and coconut oil, are full of the essential nutrient required for energy, regulation of hormones, and absorption of minerals and protection of the immune system. Healthy people have known this all along and live by the mantra, “fit people eat fat”.

7. They’re always trying new things.

Humans are habitual by nature; it’s an evolutionary mechanism that has helped us survive by staying safe and conserving energy. But we live in a very different environment these days and it’s much safer to break out of your comfort zone and reap the healthy rewards. Healthy people eat a variety of food; they try new activities and are always looking to seek ways of stimulating their mind to look after their mental and emotional health.

8. They drink alcohol in moderation.

There have been some studies out recently that have shown that drinking alcohol in moderation can help reduce the risk of heart attack, particularly with certain red wines (Sardinian and Sicilian), even compared against those who don’t drink. The key word though is moderation. There won’t be many reading this who don’t get drunk sometimes and that’s fine. It just has to be sometimes, not all the time, not even every week. Healthy people know how to let their hair down too; it’s just not the only way they unwind.

9. They laugh often.

According to Dr Michael Miller, a cardiologist from Maryland, laughing for 15 minutes per day has the same positive effect on blood flow and dilation of the arteries as 30 minutes of exercise – that’s not even mentioning the positive effect it has on your mood and mental health. So, if you want to keep your health on track then make sure you get your daily dose of comedy!

10.  They manage stress well.

Healthy people don’t bottle up their emotions; they seek out people to talk to or find a healthy way to channel the tension. They don’t run themselves into the ground physically; they receive regular massage, osteopathy or whatever drug-free method is needed to make sure they’re pain-free. Healthy people are aware of how environmental pollutants can adversely affect health, so eat clean food and use paraben-free beauty products. So whether your stress is emotional, physical or environmental, for a healthier life it’s important you recognise it and learn how to deal with it.

Stay healthy!!

Are you a secret eater but don't even know it?

Eating healthily in the modern era is not easy; it’s not hard either, but it does take planning, commitment and sometimes an iron will.

I have encountered many individuals who are trying to change their diets, eat healthier and lose body-fat over my many years as a fitness professional (many of these finding it a struggle) and I have absolutely no doubt that people do not think they are lying to me about what they eat.  However, I do believe that for many they do not realise what passes their lips each day and do not realise how many extra calories of sugar in particular they are consuming.

Those who know me, or who have read my blogs before will know that I am anti calorie counting, but I do think that it’s important to understand the macro-nutrient breakdown of your diet if you are trying to lose body fat or gain muscle mass.  The macro-nutrients are protein, carbohydrate and fat.  A healthy balanced diet will contain all macro-nutrients, the exact quantities of each will depend on your individual situation. The macro nutrients are;

Protein: Only consume clean protein sources. Grass fed, organic or free range meat and poultry where possible and fresh water, wild fish.  Good vegetable sources can include nuts, seeds, pulses (careful of carb content) and vegan protein powders such as Sun Warrior.

Aim for 0.6g per lb/body weight per day (more if you are training hard or recovering from illness).

Carbohydrate (CHO): Coming from mainly low glycaemic vegetable sources.  Avoid grains, especially anything containing wheat. 

As a guide, if you want to lose body fat, consume no more than 100g of CHO per day.  If you want to maintain bodyweight, 100-150g of CHO is adequate (see my "How much CHO should I be eating" blog for full details).

Fat: A good balance of saturated sources (animal fats & coconut oil), mono-unsaturated fats (nuts, olive oil, avocados) and polyunsaturated fats (seeds, oily fish) will give the body a great source of energy and help keep your blood sugar balanced and your insulin levels under control.  A daily Omega 3 fatty acid supplement is recommended too.

Note: AVOID ALL TRANS-FAT SOURCES (highly processed man made fats found in cakes, pies and pastries).

Ok, this is all very well, but what do I mean when I say, “Are you a secret eater, but don’t even know it?”  I am referring to the fact that despite many of us getting the basics right in terms of eating 3 meals a day that are home cooked, full of vegetables, drinking lots of water etc. We are not making any progress in our body fat and body weight goals.

Why?

I am sure this is down to not realising how much extra food and drink passes our lips that we don’t count as eaten, or in some cases even realise we’ve consumed.

The culprits:

Alcohol:  Ok, we all know when we’ve had a drink, but if you have a heavy night (and we all do), do you really know how much you’ve had to drink?  Let’s do some conservative maths.  If you consumed 1 bottle of red wine (approximately 400kcal), 2 G&T’s (approx 240kcal) & a couple of shots of zambuca (approx 200kcal) on a night out, you have added over 800kcal of (mainly) sugar to your diet.  This doesn’t even count the kebab on the way home and the way you crave junk food the next day and you can see that someone with a particularly social job or a lifestyle that revolves around weekend drinking will have problems controlling their weight, or losing body fat even if they are exercising a lot.  The way round this is simple; moderation!  I know that’s not always possible, but if you want results then knock the binge drinking on the head.

Petrol station queues:  We’ve all been there, standing waiting to be served, your tummy is rumbling and all around you are special offers for chocolate bars, crisps and cakes.  It’s so easy to just throw a little treat onto the counter, eat it in the car and throw away the wrapper before anyone sees, it’s like it never happened.  Again, let’s do the maths.  If you fill up twice a week at the petrol station and each time buy yourself a chocolate bar and a bag of crisps (approx 400Kcal X 2 = 800 Kcal), again it’s easy to see how the calories in sugar and bad fats can rack up without noticing.  I have found the way to get around this is to pay in cash and make sure you fill your tank up completely so you don’t need to go as often.

Fizzy drinks:  This one, especially “sports drinks” really grinds my gears! They just are not necessary.  I actually chuckle to myself when I see someone guzzling a Lucozade whilst having a gentle cycle on a recumbent bike.  I mean they are actually producing a net calorie gain whilst at the gym, shocking!!  So, first of all, unless you are participating in the sporting arena, or taking part in an endurance event of over 90 minutes you have no need for an isotonic sports drink at the gym.  Non sports fizzy drinks are also full of excess sugar calories.  

If you have 1 can of cola per day (140 kcal) it will add an extra 980Kcal per week.  Not only that, each can contains around 40g CHO, which is almost half your daily allowance if you’re trying to burn body-fat.

My advice is to stay away from fizzy drinks, including “diet” versions (for other reasons) and just drink plain water & herbal teas the majority of the time for good health.  This misunderstanding of the sugars in drinks also applies to fruit juices, fruit smoothies, fancy pants coffees like lattes and such like.  Fruit juices and smoothies (if homemade) can be a fantastic source of vitamins and minerals, but be careful not to overload them with high glycaemic fruits. It’s all about the combinations!

Other notable culprits include; 

Grazers – Eating a few chips from your children’s plates or finishing their leftovers everyday does count!

70:30 – Eating well Mon-Fri but blowing out at weekends isn’t going to get you results.

Office cakes – it’s not necessary to have to take a slice of cake just because it’s Jenny’s cat’s birthday.  

Remember, those people who pressure you into eating are just doing it because it makes them question their own life choices.  

You eat too much! – You can eat too much good food.  Focus on portion sizes and food ratios on your plate.  A good fist size piece of protein, a load of leafy vegetables and some healthy fats in the form of some avocado, seeds or some olive oil to dress is how a plate should look. Try using smaller plates too.

I’m not going to pretend I am perfect, but I am fully aware of what I’m eating and what my health goals are and adjust my diet accordingly.  I hope this article has shown you that without even realising it you can add almost 2000kcal or 500g of CHO per week in mainly sugar to your diet.  I’m afraid to say, you can hit the gym 4-5 times per week, but it’s going to make no difference if you are stocking up on that amount of sugar.  

My advice is to really take the time to plan your meals, keep an accurate food diary and most importantly understand what is passing your lips!

Stay healthy!