Teaching you the essentials of fitness and weight loss


Welcome to the Fitnessentials blog. Every week we'll be updating you with fitness and nutrition tips, healthy recipes and motivational posts. We'll also be reviewing the latest fitness research and what it means for you and your workouts.

January 4, 2016

We all deserve to live life happy. Yet it seems that as a nation, we are growing up with low self esteem and confidence and bringing this into adulthood. one in four people will experience a mental health problem each year, 9.7% of people of people have a mixed anxiety and depression disorder, 4.7% of people suffer with anxiety, 2.6% of people suffer with depression and 1.6% suffer with an eating disorder. More worryingly, 3% of people will self harm in their lifetime and (in my mind) a massive 17% of people with have suicidal thoughts in their lifetime. So here are a few of my favourite uplifting quotes to help get you thinking about things a little differently.

Whilst it is important to realise if you are suffering with any of the above conditions that you need professional help, for many of us without a diagnosed medical condition (and those of us that may have had one of these conditions in the past and are now trying to keep on the straight and narrow), simply thinking about things a little differently can often be a great help.

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January 2, 2016

Why do we put other people down? OK, so that may be the wrong question to ask as a happy, self confident person does not put others down. Why do we put other people down? OK, so that may be the wrong question to ask as a happy, self confident person does not put others down. They may provide constructive criticism, but they will never put someone down in order to purely just get to, or to upset the other person. A person who does this probably does it for one or two reasons. Quite often, the person dishing out the hurtful comments is insecure and looking for a way of gaining control or making themselves feel more powerful to cover up their own insecurities. It could also be that they’ve experienced a trauma of their own in the past and they don’t know how to deal with the pain of it so they’ll hurt others as a defence mechanism. Either way, people’s comments about you say more about them they they do you.

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January 1, 2016

This is for all the ladies whose boobs bounce, waists wiggle and thighs jiggle. It’s for all the men who still can’t do a full press up. It’s for the super fit, the ones who forgo a boozy evening because they have a gym session or a run scheduled for the following day. It’s for those coming back from injury or illness, for those who were told they weren’t good enough… it’s for everyone.

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November 25, 2015

So I realised that I hadn’t posted an update for a while, but don’t worry, I’m still alive and well!

After the dismal performance during week seven, you may recall that I started taking supplements to help with my energy levels. I haven’t been taking these on a daily basis, but rather listening to my body to decide when it needs a little help. I’ve also found that splitting the supplements up and taking a couple in the morning and a couple during the day or just before bed also seems to work quite well for me. My energy levels as a result have been relatively stable, although they still drop for a few days after a longer run. On these days, if I can, I tend to do a 15 minute core or stretching session instead.

So during week 8 I felt relatively good.

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November 9, 2015

Are you that person? You know, the one that spends loads of time focusing on their abs with planks and crunches but never quite seems to get the results that they’re looking for?

I’ll let you into a little secret – developing your core requires you to work all of your muscles, not just the ones that you think of when you look in the mirror.

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November 2, 2015

My clients will know that I have a bee in my bonnet about many things and not listening to your body is one of them!

The past few weeks have been extremely frustrating. My running training was going really well until suddenly my energy levels dipped to around 30%. I decided to give myself a few days of rest and go for it with a 10km run but strained my soleus, forcing me to decide to take week four off completely to rest. I figured that I would be able to get back into training in week five without much trouble… my body had other ideas.

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October 26, 2015

Does anyone remember the TV series, “Fat Friends” which ran from 200-2005? It followed eight overweight “friends” and their struggles to lose weight at a weekly slimming club and examined the absurdities of dieting in a modern word. However, it turns out that there could have been more to that programme than just being a fictional drama. It turns out that our friends and family really can impact on our weight!

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October 14, 2015

What do I really want to look like?

What do you want to look like? Perhaps you’d like a firmer, more rounded bottom, more toned abs and bigger boobs if you’re a woman, or a rock hard six pack and bigger arms if you’re a man?

This week, I’m challenging people to think differently about their aesthetic goals. Prior to sitting down and having a think about this question, my answer would have been a fairly typical response, “I’d love a slimmer waist, curvier bum and hips and bigger boobs”. Now, having thought about it, this is what I really want to look like:

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October 7, 2015

Does fitness make you unhappy? Controversial post, I know. However, I know clients who have in the past got disheartened with the fact that they haven’t lost much weight, or haven’t yet met their goals. So that got me wondering… Does fitness training cause you to like yourself a little less? Read on to find out what conclusion I drew…

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October 5, 2015

So three weeks into my 26 week half marathon training plan and it was a reduced distance week. Now, with all of my clients, I’ve always been a firm advocate of the “life happens” approach – that is, that there will always be times when life gets in the way of your training and healthy eating. This week, and possibly next week are my “life happens” weeks…

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