fitnessrevolution

Do your kids eat too much junk? From A St Johns Wood Personal Trainer!

Despite our best intentions, a recent report suggests that for the first time in two centuries, the current generation of children may have a shorter life expectancy than their parents.

With all the advances in medicine, how could this possibly be true? The blame falls squarely on today’s toxic food environment.

In short, your kids are eating too much junk.

And who can blame them? Junk food tastes great.

The good news is that healthy food also tastes great. Take these simple tips and transform your child’s diet into one that is packed with good health.

1) Add Colour

Adding bright and colourful fruits and veggies to your child’s plate will get their diet on the fast track to health. Fresh fruits and veggies are filled with fibre, vitamins and minerals that are essential to good health.

If your kids are resistant then make it fun. Serve veggies with salad dressing as a dip. Cut fresh fruit in the colours of the rainbow and place them on a skewer. Serve a colour themed meal – all green, all red or all orange. Use your imagination and you’ll come up with an endless number of ways to make fruits and veggies fun to eat.

2) Think Whole Foods

Processed foods are the biggest problem with our modern diet. Packaged and refined food products are devitalised and filled with empty calories that quickly lead to weight gain. Unfortunately, processed foods make up a large portion of the diet of many children.

Train your kids to opt for whole foods, rather than packaged ones. Whole foods are foods that are in their natural state. An apple. A piece of sprouted grain bread spread with natural peanut butter. A piece of hormone-free chicken. A bowl of beans. You get the idea.

3) Use Wholesome Sweeteners

Refined sugar and corn syrup are packed into many of the foods that your kids love. But wait, there are more wholesome sweeteners available – sweeteners that add vitamins and minerals rather than empty calories. Use the following rather than white sugar or corn syrup:

  • Sucanat: This pure, dried sugar can juice retains its molasses content. Use it to replace white sugar in baking.
  • Pure Maple Syrup: Forget the “fake” syrups containing corn syrup. Pure maple syrup contains potassium, calcium and some amino acids.
  • Brown Rice Syrup: Use this dark syrupy sweetener instead of corn syrup. It takes longer to digest and won’t spike your blood sugar like refined sugar.
  • Dates: Throw a few seeded dates into your blender to sweeten your smoothie rather than adding white sugar.

Kids love pizza and pasta and peanut butter and jelly sandwiches, and that’s not going to change any time soon. Rather than fight your kids on their favourites, try making smart substitutions to make their favourites more nutritious.

  • Pizza: Up the nutritional content of your pizza by opting for wheat crust over white, adding veggies to the toppings and sticking with lean meat toppings.
  • Pasta: Use sprouted grain or whole grain pasta rather than traditional white pasta. Add veggies to your pasta sauce. Stick with red sauce, since white sauce is so high in fat.
  • PB&J: A PB&J, made with white bread using sugar-filled peanut butter and corn syrup-filled jelly, is fairly void of any real nutritional value. Make it healthier by using sprouted grain bread, natural peanut butter and fruit-only jam or sliced berries.

One of the best things that you can do for your child’s good health is to instill in them a love for water rather than sugary drinks. Soda pop and juices are filled with empty calories that encourage weight gain.

The easiest way to do this is to stock your house with lots of pure, filtered water. Don’t have fruit drinks or soda pop readily available so that they grow accustom to drinking only water.

While I presented these tips as improvements to be made to your child’s diets, these tips will also do wonders for your diet. Try these 5 tips out for 30 days and I guarantee you’ll look and feel better.

Parents all want good things for their children. Now how about doing something good for yourself as well? You are your child’s biggest role model on how to live, for better or worse.

Treat yourself right by calling or emailing today to get started on an exercise programme that will change your life for the best.


7 Excuses That Prevent Weight Loss From A St Johns Wood Personal Trainer

Have you ever wondered how some people are able to maintain amazing bodies while you struggle with your weight?

They make it seem so easy to achieve and maintain results. What do they know that you don’t? When you boil it down, the answer is quite simple.

The missing link between you and your ideal body is your go-to list of excuses.

Start with an excuse and expect to be excused from losing weight. Here are seven excuses that have ensured dieters will fail in their weight-loss attempts before they ever get started.

Excuse #1: I’ve Always Been Overweight

Here’s a little secret: feeling sorry for yourself will not help you lose weight. Quite the contrary. Whining and crying that you’ve never been thin can actually work against you, as you start to see yourself as stuck being overweight. Do that long enough and all you can see in your future is an overweight you. If you’re going to really cut your weight, you’ve got to be able to envision a lighter you.

Excuse #2: I Worked Out, So I Can Eat Whatever

Working out often makes you hungry. That’s a good thing. You just burned a bunch of calories and your body is looking to make up for them. However, just because you burned a few hundred calories doesn’t mean you get to indulge in any and every food you see. And you certainly can’t eat as much as you want.

Excuse #3: I Don’t Have Time to Exercise

Spend a few days documenting how you use your time. Write down each and every thing you do and how long you do it for. You’ll soon notice how much time you throw in the trash by mindlessly surfing your favorite social media sites and watching television. Transform those times into workout opportunities and toss the time excuse in the trash.

Excuse #4: Exercise Hurts

Some folks are in pain the day after they work out. If this is you and you find yourself feeling like you just rode a horse for three days straight after a workout, the reason is likely that you only hit the gym once a week or every two or three weeks. To get over that uncomfortable soreness after every workout, you’re going to have to go at it at least three times a week. Yes, you’ll still get sore on occasion, but it’ll be an accomplished sore.

Excuse #5: I Love Junk Food

This may seem a hurdle too large to overcome, but if you’re willing to fight for your weight loss, it can be done. To convince yourself that healthy food doesn’t have to be disgusting, spend more time with health-conscious friends who cook and live healthily. Eat what they eat. You’ll be amazed at the wide range of flavours to savour on a healthy diet.

Excuse #6: It’s No Fun Doing It Alone

Then stop trying to diet alone! Grab your healthiest friends and surround yourself with them. When you’re tempted to go off track with your diet or want to skip a workout, call or text your friends for immediate support. They’ll prop you up, remind you of your goals, and encourage you to stay the course.

Excuse #7: My Body Is Delicate

First off, before you start an exercise routine, it’s a good idea to run the idea by your physician. However, unless you have an incredibly rare condition, exercises done with proper technique and eating healthily will not put you at risk for anything but improved health. As soon as you accept the fact that your body can handle much more than you’ve put it through, the sooner you’ll begin enjoying the gym and make better use of your body.

Exercise is a huge part of the equation when it comes to achieving weight loss.


Chasing that feeling From A St Johns wood Personal Trainer!

Do you have a goal weight?

Or do you have a goal feeling?

IT’S NOT ABOUT REACHING A NUMBER. ,/

A number on the scale is just an idea. How do you get that idea to become reality?

The number that you’re hoping to magically be one day doesn’t matter one bit, and here’s why…

IT’S ABOUT LIVING IN THE MOMENTUM.

Can you remember how it felt the last time that you ate clean, exercised hard and got adequate sleep for a few consecutive days? A feeling of momentum came over you, didn’t it? There was a buzzing in your cells and a rhythm in your pace. You felt alive, you felt sexy, and you felt empowered. Never mind that you weren’t yet at your goal number, you were headed there!

Getting down to your goal weight, and fitting into your goal size, is the direct result of living in that state of momentum for an extended period of time. You see, the momentum can be felt immediately, once you start eating clean, exercising hard and taking care of your health, whereas that “goal number” simply can’t be felt until it is achieved, and so it’s not as powerful a motivator.

My challenge and advice to you is to find the joy of living in the momentum, and keep that momentum going until your goal number is achieved.

Focus only on the momentum, not on the number.

Fitness is a way of life. Being lean is a lifestyle. Neither of which can be had by going about it halfheartedly.

You have to become the momentum. Chase that feeling…and you’ll find the body of your dreams.

Call or email me today and we will get your momentum started on the exercise program that will reshape your body once and for all!


4 Simple Ways to Eat Clean From A St Johns Wood Personal Trainer

By now you are probably aware that the term, eat clean, has nothing to do with washing your food and has everything to do with eating in a way that promotes fat loss.


Get what you really want From A St Johns Wood Personal Trainer

Have you ever acted against your better judgement? Ummmm, of course you have. We all have. Sometimes you do things that you later regret. And this keeps you from achieving that lean, sexy body that you want.

  • You hit snooze rather than waking up early to exercise before work.
  • You blow off your healthy eating plan to indulge in a hamburger and fries.
  • You start an exercise programme only to drop out two weeks into it.

These regrettable actions prevent you from achieving your goals and keep you stuck.

Most of us are all too familiar with this frustrating paradox. It’s almost as if there are two sides inside of you, raging war on each other. Your sensible side versus your emotional side. What you want versus what you do.

A psychologist named Jonathan Haidt came up with a mental model that explains exactly why you do things that you wish you hadn’t – and how to take control to finally do the actions necessary to get what you really want.

“The image I came up with for myself, as I marvelled at my weakness [of willpower], was that I was a rider on the back of an elephant. I’m holding the reins in my hands, and by pulling one way or the other I can tell the elephant to turn, to stop, or to go. I can direct things, but only when the elephant doesn’t have desires of his own. When the elephant really wants to do something, I’m no match for him,” explained Haidt in his book, The Happiness Hypothesis.

Human decision making is like a tiny rider on a massive elephant. The rider may think he’s in charge, but the elephant’s will always wins. The Elephant, The Rider, and The Path are a great framework for understanding yourself and what drives you. All human change depends on it.

Here’s Haidt’s mental model for creating lasting change in greater detail…

The Rider: is your rational and analytical side. The Rider is a visionary that has the ability to think long-term, to plan, and that is willing to make short-term sacrifices for long-term payoffs. The Rider loves to contemplate and analyse, has limited reserves of strength, suffers from paralysis by analysis, and relentlessly focuses on problems rather than solutions. Most crucially, the Rider is so small compared to the six-ton Elephant that anytime they disagree about which direction to go, the Rider will lose.

The Elephant: is made up of your emotions and instincts. The Elephant prefers the comfort and security of a well-trodden path, even if a new path leads to a better outcome – this is why it’s so difficult to change your habits. The Elephant has enormous strengths: love and compassion and sympathy and loyalty. The Elephant is the one who gets things done.

The Path: is your surrounding environment, the context in which the Rider and the Elephant operate. A rocky Path makes change hard, if not impossible, even when the Rider and the Elephant work together.

There are three steps to lasting change:

  • Direct the Rider
  • Motivate the Elephant
  • Shape the Path

1) Direct the Rider:

Change begins with a plan, and it’s the Rider who comes up with plans. Direct your Rider to analyse what’s right, on what works. When you’voe lost weight and made progress towards your fitness goals in the past what worked for you? Focus on these bright spots rather than on potential problems related to your desired change. Once you’voe come up with a plan, move on. It’s important to move quickly and to avoid getting bogged down with paralysis by analysis.

2) Motivate the Elephant:

In order for the plans of your Rider to succeed, your Elephant must feel emotionally invested in the outcome. Find an emotional connection that you feel deep down in relation to the goal. Don’t just think about why you want to achieve your goal – feel why you need to achieve your goal.

3) Shape the Path:

Make change easy. Reduce obstacles in your life, so that the new desired behaviour is frictionless. Move the barriers between you and the actions that you want to take. Lay out your workout clothes the night before. Spend time in the morning to prep all of your healthy daily meals. Get a trainer to hold you accountable to showing up to your workouts.

The key to effective change is getting the Elephant and the Rider moving together on a smooth path to success. Do this and you’ll stop doing things that you later regret.

If getting into the best shape of your life is a current goal that you wish you could achieve then call or email me today. I’m here to help you direct your Rider, motivate your Elephant and shape your Path…and I won’t rest until your goal has become a reality!


5 Lifestyle Changes for Healthy Weight Loss From A St Johns Wood Personal Trainer

Have you ever wondered…
Why do so many diets end in failure?
Why is it so easy to gain lost weight back?
And why can’t you maintain your ideal weight at all times?

If you’ve tried every quick-fix fad diet under the sun, you realize they can help you lose weight instantly. Unfortunately, keeping the pounds off usually doesn’t happen with these diets.

Real weight loss comes with lasting, healthy lifestyle changes.

So stop starving yourself, counting calories, or eliminating your favorite food group.

Simply make the following lifestyle changes.

1. TV Time: Many people are in the habit of sitting in front of the TV for hours on end after a stressful day at work. Yes, you may be worn out and need a break, but sitting on the couch, zoned out, watching TV is not the way to lose weight.

If you must watch the evening news or see your favorite show, use the time to burn a few calories. Keep some hand weights next to the couch and work your biceps and triceps. Stand up and do some squats or lunges to work your legs and buttocks. Get on the floor and do some sit-ups to tone your abs or push-ups to tone your arms. Make a change!

2. Sleep: Most adults need an average of eight hours of sleep each night. Is that a lot more than what you’re currently getting? Then you may be interested to know that if you’re not getting adequate amounts of rest, you’re more likely to be hungry, overeat, and gain weight.

How does this work? Something like this.

If you’re tired, you won’t feel like cooking a healthy meal, and you’ll opt for fast (fattening) food instead. This very same lack of energy will also likely cause you to skip the gym. On top of that, sleep deprivation causes your metabolism to slow down, and if you’ve not heard, that is not something you want when trying to shed a few pounds.

3. Drink Choices: Lasting weight loss is about changes. Unfortunately, some of the changes one must make are difficult. If you’re one of the millions hooked on soda, alcohol, or other sweetened beverages, your weight goals may remain out of reach until you replace these drinks with water. You should also know that your brain often confuses thirst with hunger.

So at the first sign of hunger, don’t grab a snack or calorie-filled drinks. Instead, grab a glass of water.

4. Breakfast: Want to know a secret to successful weight loss? Eat breakfast! Try cutting calories by skipping breakfast, and you’ll be excessively hungry by mid-morning. As a result, the healthy calories you would have eaten at breakfast are replaced with calorie-filled snacks and an over-sized lunch.

Once again, fitting breakfast into your busy schedule may mean dramatic lifestyle changes. But research shows that the habit of eating a healthy breakfast is key to losing weight and keeping pounds off. Get to bed 30 minutes earlier than usual and set your alarm 10 minutes earlier to give yourself time to eat breakfast

5. Physical Activity: Weight loss is about burning more calories than you consume. Therefore, it should make sense to you that dieting and exercise must go hand in hand. If you want to speed up weight loss and keep the weight away, add or increase the amount and intensity of physical activity in your daily life.

For many people, this is the most difficult lifestyle change of all, but the benefits are well work it. Aim for 30  minutes of intense exercise on most days of the week. When exercise is a normal part of your everyday routine, it’s more likely to stick, and your body will become slimmer and more toned.

The quickest and most permanent weight loss comes as a result of a combination of healthy eating and consistent, challenging workouts.


Don’t confuse “Active” with Fit From A St Johns Wood Personal Trainer

When it comes to excuses for not exercising, I’ve heard them all.

Sometimes the excuse is self-inflicted: I don’t have the time.

Other times the excuse is pure procrastination: I’m going to start as soon as tax season ends.

And then there are excuses that are downright funny: I don’t like to sweat.

As delicately as possible, I point out to these well meaning excuse-makers that, even though they don’t want to do it, exercise is an important part of cultivating a strong, healthy and attractive body.

I tell them that if they would just exercise 2 to 4 times each week they would feel a dramatic improvement in their daily life, starting with renewed energy and strength.

Then I bring up the health benefits and explain how many of their health problems would improve or even disappear. I talk about how great they will feel, and look, dropping those extra pounds and rediscovering a slender figure.

Even with all this experience in excuse squashing, there used to be an excuse that would leave me stumped.

The sneaky excuse of ‘I’m active’: Oh, I don’t need to exercise with a personal trainer—I’m very active. I play golf and tennis and Wii.

Well, that is a good excuse, right? Golf, tennis and Wii are all active sports that burn calories. Maybe you can be fit without doing any other exercise…

And then I started noticing a trend.

The ‘golf’ people couldn’t touch their toes in a simple flexibility test. The ‘tennis players’ couldn’t jump rope for 60 seconds. The ‘Wii players’ needed a week to recover from a one mile jog. The so-called ‘active’ people encountered injury after injury.

And then it hit me.

You can’t become fit simply by being active.

Only by being fit can you become more active.

To be lean and to maintain a level of fitness there is no substitute for a consistent, challenging exercise program. It’s the only way, folks.

To truly be fit is when your body is able to do whatever you ask of it. This comes from a combination of flexibility, strength and endurance.

So, do you exercise?

Or are you fooling yourself with the idea of ‘being active’?

How do you feel about your current level of fitness? Are you able to do each and everything you want? Or do you end up opting out of activities that you know would be too challenging?

If you’ve used the excuse of ‘being active’ in the past, take a minute to reconsider your position. Don’t bank on your ‘active’ lifestyle with the hope of true results.

Call or email me today to get started on an exercise program that will make you truly fit.

And if you’re furthest from active but simply want to lose those extra inches and pounds, make the decision to contact me today.

As they say…there’s no trial run in the game of life.


6 REALLY GOOD Reasons to Exercise From A ST JOHNS WOOD PERSONAL TRAINER

Reason #1: To Melt Fat Away

The most coveted side effect of exercise is, of course, fat burn. The combination of a challenging exercise routine and a balanced meal plan is the best-known way to lose fat. Here’s what losing fat feels like:

  • Your pants become loose
  • People around you begin to say that you look great
  • A glance at yourself in the mirror makes you smile
  • Your energy levels soar
  • You feel amazing

Reason #2: To Alleviate Pain

Regular exercise is a great way to alleviate chronic muscle and joint pain. Persistent back pain can be lessened by strengthening your core, and you’ll protect yourself against injury. It amazes people when the chronic pain that they’voe lived with for years begins to fade after starting a regular exercise programme.

Reason #3: To Increase Lean Tissue

More muscle is good for many reasons. You see, muscle burns five times more calories each day than fatty tissue. When you exercise your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

Reason #4: To Stay Young

Tim D. Spector, a professor of genetic epidemiology at King’s College in London, led a study on the effects of exercise on ageing. The results were astounding. They found that exercise appears to slow the shrivelling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the ageing process.

Here’s the study in a nutshell:

  • Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
  • Once a telomere gets too short, that cell can no longer divide.
  • Ageing occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed metal functioning.
  • The study analysed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological ageing.
  • It was found that the length of telomeres was directly related to that twin’s activity level. “There was a gradient,” Spector said. “As the amount of exercise increased, the telomere length increased.”
  • People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
  • People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.

Reason #5: To Prevent or Control Type 2 Diabetes

Regular exercise helps to stabilise blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabetes, gain substantial benefits from.

Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to follow guidelines from their doctor before starting an exercise programme.

Reason #6: To Lower Blood Pressure and Cholesterol Levels

Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:

  1. Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.
  2. Exercise Increases HDL levels in some people—this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.

3 Bonus Gifts (of Fat Loss) From A St Johns Wood Personal Trainer

When you put in the focused effort to lose weight there are certain benefits that you expect to get. You expect to look better in your clothes. You expect to have more energy. And you expect to feel pretty happy about your accomplishment.

Knowing that these benefits are waiting for you, just on the other side of weight loss, is often a strong enough motivator for you to put in the work required. However, I’voe found that sometimes you need even more compelling reasons to dig in and get it done. My experience with helping my clients achieve their fat loss goals has really opened my eyes to exactly what bonus gifts they gain when they lose the extra weight.

My hope is that by reading the 3 Bonus Gifts of Fat Loss below, you’ll feel the driving motivation that you need to jump into fitness with both feet, and that you’ll find out just how amazing and capable you’voe been to achieve your goal all along.

Fat Loss Bonus Gift #1: Confidence

You may not consider it a concrete benefit, but that doesn’t stop confidence from being one of the most important perks of dropping fat. When you have increased confidence, you change how you view yourself and go about your daily routine. The world is at your fingertips and you are able to take on whatever it throws your way.

Additionally, when your confidence increases after losing a few pounds, you’re poised to keep losing. So the confidence you gain gives you what you need to lose more weight and feel even more confident.

Fat Loss Bonus Gift #2: Better Health Today And Later

Go to the doctor with some sort of health condition, and unless it’s the common cold or flu, losing a few pounds can almost always help you manage the condition better. From diabetes to heart disease to joint pain, trimming the fat from your body gives you a heads up right now. Cutting fat makes it easier to get around on your joints, reduces your blood pressure, and helps you sleep better.

As additional perks, less fat today means better sleep and better sex tonight. Since both of these improve your quality of life, taking the time necessary to shave off fat will give you the best life you could experience!

Today isn’t the only time your health will improve if you lose some fat. Shed some pounds and you’ll reap the rewards for years down the road. Instead of having to manage a variety of health conditions, you will be able to keep those conditions at bay.

A few health issues you can cut your risk for by cutting fat are diabetes, heart disease, joint pain, a variety of cancers, high blood pressure, and dementia. In other words, get rid of the fat today and you can avoid all the health issues in the future that requires fat loss for maximum management.

Fat Loss Bonus Gift #3: Everything Tastes Better

As you settle into your new fat-burning lifestyle that includes eating healthily and working out regularly, you’ll notice something. Because you no longer overeat at the buffet or go for a second or third helping, you will begin enjoying every bite that you take. As the bite sits in your mouth, you won’t swallow it before tasting or chewing. You will take your time and really savour the flavour.

And when you do start chewing your food and enjoying the flavours, your brain will have time to register when you’re full and cut you off before you stuff yourself with more calories than you can burn. Do this regularly and you’ll lose even more fat!

I’voe dedicated my career to helping people, just like you, conquer their fear of exercise and clear up their confusion with healthy eating. I know that a healthy life is within your reach – I’voe seen hundreds of my clients before you do it, and I’ll see hundreds after you do it. Today it’s your turn.

Call or email now to get started on an exercise programme that will make fat burning second nature, and will transform your body for the best.


Are you beach body ready?

If you’re not ready to bare it on all the beach yet, I have an extremely effective 2-step method for losing belly fat faster than ever that I’d like to share with you today…

Step One: This step requires zero extra effort on your part! In fact all you have to do is NOT do something that you’re currently doing! You stop consuming refined sugar, in all its forms. This means no Fizzy drinks, no desserts, no packaged snacks, no sweets no mocha lattes, NO SUGAR AT ALL!

When you stop to evaluate your diet, it may be shocking to find out how much refined sugar has crept in. Nothing will contribute to fat gains as swiftly as consuming sugar, so it makes sense that cutting sugar out is the top must-do for shedding those unwanted pounds.

It’s not necessary, or beneficial, to starve yourself during this time of rapid fat loss – you should fill in your diet with lean meats, vegetables, nuts and seeds as you cut out the refined sugar. Keep your metabolism high by fueling up on high protein, high fiber, low carb, and zero sugar foods whenever hunger strikes.

Step Two: Here’s the step that does require some effort, but trust me when I say it’s worth it. Simply crank up the intensity of your workouts to a whole new level.

Most people take exercise on with the slow and steady mentality – moving, pushing and pulling as little as possible while still “getting the job done”. I’ve got some news for you…if you still have belly fat to lose then the job wasn’t getting done.

If you can comfortably hold a conversation, hardly break a sweat, or feel the same when it’s over as you did when it began, then you’re simply not pushing yourself hard enough while you exercise.

Increasing the intensity of your workouts requires focused intent. You must go into the session with the goal of pushing your body to the limit. Remember, it’s a contained timeframe that will be over shortly, so bear down and deal with the discomfort. With practice you will learn to embrace the burn.

The safest and most effective way to crank up the intensity and effectiveness of your exercise time is to work with a qualified fitness professional, such as myself. I would love to hear from you!