Cholesterol

Nutrition

The Great Cholesterol “Myth”

I have just finished reading a fascinating book called “The Great Cholesterol Myth” by Jonny Bowden and Stephen Sinatra. I can’t say it much better than this so I will let Jonny and Stephen to take it from here….. “Heart disease is the #1 Killer today, however, traditional heart disease protocols have got it all wrong. Science …

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compare

Mindset

Don’t Compare Yourself To Anyone

So I had my metabolic fitness test on Wednesday with Laurent Bannock and Lindsay Holden from Guru Performance. I was going to tell you all about it today but I only got the results last night and I need to look at them and interpret them properly before I report back to you. I will do …

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egg white omelette

Nutrition

The Egg White Omelette

Today I want to talk to you about something that really bugs me. It’s something that I see every week in the popular media and particularly in fitness circles which makes it even more frustrating. The egg white omelette. I guess that it was borne out of the idea that the yolk has fat in …

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Protein

Nutrition

How Much Protein Do We Really Need?

It’s Friday 🙂 As you know, last saturday we had our seminar and one of the areas that I looked at was obtaining enough protein in your diet and the optimal amount for burning fat. I’ve mentioned it many times before but it always worth looking at it again as so many of you just aren’t …

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High reps vs low reps

Training

High Reps to Burn Body Fat Right?

Should you use high reps and low weight or low reps and a heavy weight? The answer is very simple Both. But it depends what your goals are. Let’s look at the number of reps as a continuum. 1-15… If you can lift a weight only once and not even get two reps that is considered your …

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Mindset

Super SKINNY Doesn’t Always Mean Success

This post came about after a new client of mine in the gym said she was “desperate” to get back into her skinny jeans. My client told me that she had previously achieved great results from running and restricting her calories and was concerned that resistance training would make her bulky. It’s always fascinating to …

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Lifestyle

How To Beat Jet-Lag

How to beat Jet lag…. I apologise for the tardy effort with regards to the newsletter this week… In my defence, if you didn’t already know, we have been in Vegas for the last 6 nights but we are back to London now and normal service will resume from Monday next week. Vegas was great I’ve talked about the …

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Training

The Best Compound Exercise

It would appear that my newsletter about the best fat burning cardio ruffled a few feathers. I didn’t realise so many people were attached to non-productive activities…. I’m sorry, but I’m not sorry I just want you all to get the best results in the shortest time possible and I know deep down, so you do …

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Health

6 Things Killing Your Fat Loss

So many myths in and around the gym… …so many people not getting the results they desire. Here are 6 myths that are seriously killing your results from the gym and your fat loss. #1 Eating carbs after 7pm will make you gain weight (fat) Fact – it’s the overconsumption of calories that causes weight …

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Nutrition

The Best “Fat Burning” Foods

Morning all… I often get asked by clients in the gym, “what are the best foods to eat to burn fat?” The answer to that is quite complicated so allow me explain: Certain food and beverages supposedly contain “fat burning properties”. Foods like green tea and chili peppers to name a few, and actually it turns out …

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Charles Poliquin

Health

11 Tips From Charles Poliquin

I was listening to a great podcast the other day with Tim Ferris and Charles Poliquin. For those that don’t know Tim Ferris, he wrote the “4 hour workweek” and the “4 hour body” He is basically looks at successful people, people like billionaires, top sportsman and entrepreneurs and examines what makes them tick, their morning routines, picks apart how and …

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Nutrition

The Best Breakfast in The World?

The good ol’ meat and nut breakfast…

…with a twist. You’ve heard me talk about it many times, too many times for many I’m sure but for those that are not sure what, why or how, let me break it down. The pic above was my breakfast on Monday morning. Rump steak, steamed spinach and sixteen macadamia …

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Lifestyle

STRESS: The Silent Killer

I want to talk to you about STRESS and why it’s been called the silent killer but more importantly, how to recognise it and some effective strategies you can all implement to cope with it. So we all know what stress is don’t we? Basically, stress on the body can come from many sources… …the general pace of life and synthetic …

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Boost testosterone

Health

7 Ways To Boost Your Testosterone Naturally

So Usain Bolt wins the 100m and the 200m in the World Championship a few days ago… …and then gets runs over by a clumsy cameraman on a Segway I’m sure many of you saw this on the TV. I’m fascinated by sprinting in world athletics and have been since I saw Carl Lewis in 1984 …

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Training

You Gotta Train Those Wheels

Today I want to talk to you about your wheels. Yes, your legs but in fitness circles, we often refer to them as wheels. Soooo many men skip leg day and I want it to stop. Right now. Today. Two reasons really…firstly, nothing looks worse than a well-developed, athletic upper torso and below the waist, you …

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Happiness

Mindset

The Key To Happiness

Are you happy in your life? I think that if you asked many people what their goal is in life apart from the obvious “things”, being happy would rank up at the top wouldn’t it? In fact, if you look at all the other things in life that we accumulate, they are really just ways …

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Mindset

4 Steps To Improve Your Life Today

1. You are the average of the five people you spend most of your time with If things are not working out for you in life, look around. Maybe it’s time to get a new circle of influence? Our attitudes, ideas and aspirations are all taken from our closet five. This can often mean best friends and …

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Mindset

What’s Your Philosophy?

How was your weekend? Tom and I had a steak night with the lads, which turned out to be a bit of a reunion… …a few of the guys hadn’t seen each other for years… It was a great night. We went to Goodman on Maddox Street in Mayfair… I’m very sure many of you …

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Mindset

Goal Setting

So as we come to the end of the week, can you look back and say it was a productive one in terms of your health & fitness? Can you say that you did the work that was required? Did you get all your workouts in and did you prepare your food each day? If not, why …

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Mindset

Run Your Own Race

Glorious weather we had yesterday here in London… …the good news is that today is set to be pretty much the same. What did you get up to over the weekend? I was at the gym early Sunday morning for a little bit of cardio to take the edge of the calories consumed on Saturday …

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Mindset

11 Steps To Living a Fantastic Life

1) Be cool to everyone. I don’t care who you are or how much money you make, you are no better or worse than the next person. Forget your ego and just be cool to everyone all the time 2) Make as many mistakes as possible. I don’t mean deliberately mess up but I mean try to do as …

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Mindset

Cancer is A Bitch, Isn’t It?

Cancer is a bitch isn’t it? Two greats from the Silver Screen, David Bowie and Alan Rickman, died last week from Cancer, along with thousands of others across the world no doubt. Both, just 69 years old. Way too young. In fact, cancer kills about 7.6 million people every year worldwide, which works out to be about just over …

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Mindset

Work Harder on Yourself Than You do on Your Job

“Work harder on yourself than you do on your Job” Wise words from the late, great Jim Rohn, who was an entrepreneur, author and motivational speaker. But what does that mean? Well most people, if they are employed, get up and go to work and spend 8 hours or more in the workplace, working hard for someone …

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Lifestyle

Getting More From Life in Just 1 Hour Per day

It’s Monday! Do you hit snooze several times, milking every last second you can from that warm, cozy pit of yours? Or do you get out of bed when that alarm goes off with purpose, drive and motivation? I’m not naturally a morning person. I would much prefer to go to bed at midnight and get up at 8am …

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Mindset

5 Steps To A radical Transformation

As you can imagine, Tom and I often get clients that come to us with various health & fitness goals. Goals such as fat/weight loss or various health challenges and aims to improve performance for a particular sport. Some clients achieve amazing results and transform their health and their life. Others just don’t do much at all really and over the last …

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Health

3 Things To Improve Your Brain Today

I read a great article on bebrainfit.com so I thought I would share my findings with you. This is an abbreviated version of a very long article on the subject of your brain, mood and depression. I hope you like it 🙂 Your brain uses a lot of energy, so its need for nutrients, including vitamins & …

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