Free fitness, nutrition and lifestyle tips
No excuses, only results...
After 10 years of training clients to live happier, healthier, stronger and more fulfilled, I know exactly what it takes to make a real lasting change and one thing I know for sure is that it has to begin with YOU taking that first step.
I'm not here to demonise you but I will help to show you where you may have been going wrong before, and motivate you to start taking full control of your health, fitness and nutrition with the right educate, tools and support.
To achieve long lasting results, you not only need to take action and commit to the process but also most importantly, change things one small step at a time - it always comes down to trial and error.
For instance we know that extreme dieting doesn't work (because let's be honest, who doesn't love junk food, watching TV and being lazy as possible every now and then!), just like juice cleanses and detox's. Therefore you must exclude these from your weight loss plan if you are to be successful.
I'll say it again, the key to your success is making one small change at a time.
Going from Lemonade to light lemonade. To flavoured water. Fruit infused water and finally to plain water.
Going from a large pizza, to a medium, to a small. Eventually swapping the small pizza for a burger which is higher in protein and slightly less calories.
I could go on to give you hundreds of examples but hopefully you get the idea?
By using this approach you not only reduce the risk of failure, binge eating and negative thought patterns but you also learn key skills for success in life - small changes lead to big results...WIN WIN!
I teach all of this in my Weight Loss With Mike program, designed for people that may be overweight, unhappy and lacking in confidence. It's perfect for people who don't know where to start and need more control around food and finally, for people who need the support and accountability from a friendly and knowledgable, personal trainer like myself.
It pains me to see so many people struggle with the feeling of being nervous of exercise and eventually not start at all, and a piece of me feels like the fitness industry might just be part of the blame for this.
The internet and especially social media is full of unqualified people giving out poor, conflicting advice.
'Influencers' and wannabes taking nothing but pictures of their semi naked bodies and making the rest of us feel that little bit more insecure, I mean let's be honest, these things aren't helpful to anyone so the more you can stay away and switch off from these people the better.
Weight loss should never be based on starvation diets, punishing exercise or miserable workouts that you dread each week. ‘Weight loss with Mike’, is about building strength, courage and confidence. It’s my mission to make sure you finish each workout with a spring in your step, as you feel yourself making real progress that will last for life.
Your weight loss journey is unique, and even if you haven’t exercised for years, I will be here to guide you through the program every step of the way. I love training, and my infectious personality will keep you motivated even when you don’t feel like it!
If you’re ready to feel happier, healthier and confident again, contact me today and let’s discuss your weight loss journey together.
I find that most people find it most frustrating when they can't shift stubborn body fat around their waist - whether it's because clothes no longer fit or the feeling of being uncomfortable becomes the norm, it can destroy your confidence.
If you have stubborn body fat to lose then chances are you can relate to at least one or more of the following habits.
Habit #1: Too Much Sugar
Sugar is found in many of the foods that you eat daily. From breakfast cereals, to coffee drinks, to protein bars, to energy drinks…more items in your daily diet contain sugar than you’re aware of. All of these sugar calories add up quickly and translate into bodyfat gained.
Make it a habit to read the ingredients and the sugar count in the foods you are eating. Pay special attention to breakfast items, yogurts, protein bars and any item that is packaged. Avoid eating foods that contain added sugars as a part of your daily diet.
Habit #2: Daily Dessert
There used to be a time and place when desserts were reserved for Sunday evenings and special occasions. Not anymore! These days desserts have become a daily occurrence (...and sometimes I'm guilty!).
Having dessert is another form of having too much sugar, and all those sugar calories rapidly turn to body fat.
Habit #3: Bad Snacking
In recent years snacking has been named one of the best ways to maintain your metabolism, in order to burn fat all day long; and while there is some truth to eating small, high protein-high fiber meals frequently, for the most part all of this snacking has done nothing but add extra calories to our diet.
Most snack items are crunchy and salty, 2 qualities that you’ll rarely find in a healthy snack, they contain simple carbohydrates and, you guessed it, more sugar.
In order to avoid belly fat, you’re better off avoiding traditional snack foods and replacing them with protein-based homemade snacks - a simple but effective way to save guilt trips and extra calories.
Habit #4: Daily Alcohol
Having that drink with dinner (or two, or three…) can quickly become a fast and steady habit. It’s easy to justify the drinks because you had a long, hard day and you deserve it. The alcohol takes your mind off of your troubles and loosens you up for a good time.
However, all those alcohol calories are what we like to call ’empty calories’ and usually full with sugar...this quickly turns into belly fat.
Breaking your daily alcohol habit is tough, I’ll give you that, however it may motivate you to know that it’s nearly impossible to lose fat on a day when you’re drinking alcohol.
Alcohol = fat storage mode. Also it’s great to know that once you’ve allocated alcohol to special occasions, you’ll lose fat quicker and easier than ever before.
Habit #5: Lack of Exercise
This one is kind of a no-brainer, right?
If you aren’t moving your body in a consistent, challenging way then you’re going to store body fat.
An effective, invigorating exercise routine is exactly what you need to begin the fat burning process, you then need to focus on consistency and over time you will see significant changes.
With that being said, if you need further help with your exercise and nutrition - send me a message via the site and I will get back to you asap.
Just so you know...you are NOT alone.
In fact, 80% of people that I have spoken to on subjects surrounding dieting and weight loss tell me that they struggle with binge eating patterns.
A lot of people ask me, “what foods can I eat to stop binge eating?” or “what foods cause binge eating?” and this mindset, ironically, leads to more binge eating.
Why? Because this mindset separates foods into “good” and “bad” catagories.
Just to clear up any confusion, there is no such thing as good and bad foods - just like there is no such thing as fat burning foods or fattening food.
I think that anything in excess or not enough is bad for you.
So basically, if you want to lose fat, the only way to do it is being in a calorie deficit. It doesn’t matter where the calories come from, from purely a fat loss perspective, as long as you are eating in a calorie deficit you will lose fat.
Now lets say you eat 2000 calories per day.
This is what 2000 calories can look like!
2000 calories of healthy food or 2000 calories of pizza from a fat loss perspective are both exactly the same.
With that being said, you could easily spread 2000 calories from healthy food across a whole day, and feel energised - where as eating 2000 calories from pizza is going to leave you feeling bloated, lethargic and lead to negative eating habits.
The problem that we have with binge eating patterns is that usually people think that because they've labelled a food 'bad' they now have negative patterns that go with those foods.
See where I’m going with this?
This pattern of overeating - guilt - binge can be the cause of so many issues both mentally and physically, all because you thought that eating a slice of pizza was bad for you.
Removing food groups and restricting food for too long will also lead you to binge eating. It's human nature to want something you can't have therefore if you put a ban on pizza, you'll only be making things harder for yourself - it'll go something like this...
Ban and remove pizza - think about pizza all day - give in - binge eat.
So what do we do instead? A lot of the advice online urges us to drop carbs, stop eating all junk food, eliminate sugar and reduce fat and whilst that's all good advice in some way or form, it leaves us with very little to play with.
In fact, it's no wonder so many people struggle to lose weight, stick to their diets and end up binge eating when they eventually fail.
I get it though, you want to lose inches off your waist and have more energy throughout the day so you can play with the kids when you get home. I bet you'd also like to increase your confidence and feel better about yourself after years of self-loathing?
The process can be easier than you think, it doesn't have to be such a daunting task and once you get the ball rolling you'll start to pick up what I like to call small wins - these will really help build your confidence and you'll learn to trust yourself around food as you become more aware of exactly what it is that you need to do to stay on track.
Now, A small sustainable calorie deficit is all that you need to achieve noticeable results, anything unsustainable leaves you feeling overwhelmed, stressed and unmotivated to continue - eventually leading to that vicious cycle once again.
HOW DO WE ACHIEVE A SMALL CALORIE DEFICIT?
Calorie counting is a great tool that we can use to create awareness in our diets, it allows us to know exactly how many calories we are eating and the effect our eating habits may have on our goals.
Once we know what's coming in and how it affects our goals and daily performance, we can become more aware of how food makes us feel and why binge eating may occur.
Okay, so what next?
We need to look for small, easy and sustainable changes that we can make without banning or restricting foods - how we do we go about this?
Let's talk about PIZZA.
Who doesn't love pizza right?
So why exactly would we want to remove it from our diets altogether?
Firstly, if you share a large pizza every how and when with friends then you have nothing to worry about. If you eat a large pizza once a week, you may need slightly less calories to achieve your calorie deficit.
Swapping the large for a medium would save you a few hundred calories whilst also allowing you to still enjoy your pizza with friends.
The next stage would be to a small, and eventually swapping the pizza for something with a little bit more protein but the same amount of pleasure - a burger for example.
'It’s the little things you do every single day that make a big difference’
It’s important to remember that habits cannot be formed overnight, you must form new habits by practising them every single day until they become completely routine.
The little things like drinking enough water or making sure you eat enough protein, being strict with your sleeping pattern or even tracking your calories.
You know what they say, practice makes perfect - however, we shouldn't be striving for perfection but instead striving for progress.
Every day is a chance to progress and the little things you do each and every day will ensure that progression is made.
ONE LAST THING...
Everyone messes up once in a while, try not to beat yourself up when you do and instead pick yourself up the next day and carry on as you were.
You Got This.