When we go away on holiday we tend to forget about our fat loss aspirations. And to a degree that’s okay because you need a break and to let off a little steam once in a while. But whilst realistically you won’t lose fat on holiday, you don’t want to put a load on and undo the weeks and months of hard work you have been putting in.

Here’s the plan I follow when on holiday.

Breakfast - Fruit and yogurt at breakfast. At home I usually use fruit to snack on during the day, but on holiday to ensure I keep getting my 5 a day I have 2/3 pieces of fruit with natural yogurt in the mornings. That way, you don’t forget about it and get a low calorie healthy breakfast.

Lunch - Salads at lunch. There is no reason or need to have bread or any other starchy carb at lunch. I am not burning nearly as many calories on holiday as I do at home, so the carbs will not be used as energy, but stored as fat. I keep it healthy with tasty and varied salads with protein such as prawns/lean meat.

 Dinner – I have to say this is where I allow myself the freedom. I will choose what I want of the menu at dinner and I will have a drink or two.  But that does NOT mean I overeat. So many people eat more on holiday than at home. Why? You will only end up feeling bloated that evening and the next day. Enjoy your food, but don’t go crazy with the quantity.

Minimal Snacking… Read more->

So many people want to get toned and more defined arms and legs but go about it in totally the wrong way. Here are the facts you need to know and how to go about achieving it.

1/ Too high with reps

This is a really common mistake to make. People chose too light a weight which doesn’t challenge them adequately or only challenges them after too many reps. Ideally you want to vary you rep range to get the maximum benefits. So on one exercise do sets of 12 reps, sets of 15 on another and sets of 20 on another. But just make sure you do some work in the lower rep range. This will stimulate the muscles to achieve the ‘toned’ appearance you are looking for.

2/ Use machines not free-weights/resistance.

Most people try to tone their muscle using the cardio machines such as the treadmill or cross trainer. Some may use a few of the resistance machines you see in gyms. But very few people do a varied and complete resistance or free weight training program. I’m talking about exercises such as press-ups, lunges, and squats. These sorts of exercises are going to get you the results you want.

3/ Isolation exercises

This means working a single muscle in a exercise, like you would do with a bicep curl or a tricep extension. You cannot just target one particular muscle and expect it to transform. If you do total body exercises such as those mentioned in point 2, your body will… Read more->

If you can boost your metabolism you burn more fat. Here are 3 foods that will lead to a quicker metabolism and leaner, fitter body!

1/ Green Tea
Green tea is a proven metabolism booster and contains a LOT of highly effective antioxidants. This is partly due to the caffeine in the drink but partly due to these highly effective antioxidants. So substitute you morning cup and coffee/tea for a cup of green tea. That will give your metabolism a great kick start at the beginning of the day.

2/ Cinnamon

Research shows that cinnamon contains a special, rare type of antioxidant. This antioxidant helps to stabilise your blood sugars levels. Which basically means you will store less fat! Don’t think this is the only spice that will bring you these benefits; turmeric, cumin, coriander powder and many more are all great too.

3/ Sweet Potatoes

Not just a ‘substitute’ for potatoes. Sweet potatoes contain ‘glutathione,’ an antioxidant that can enhance nutrient metabolism.

4/Kiwis

Kiwis are packed with fiber, antioxidants, vitamins, and omega 3 fatty acids. One of the most nutrient dense foods around.

Today’ s Takeaway- Get these 4 foods into your diet and watch your metabolism take off, leaving you burning more fat with no extra effort.