Five health and fitness mistakes you are probably making.

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Let’s be honest with ourselves, every year most of us make the same resolution and that’s to lose some weight, eat healthier and cut out the booze. Every year is the same, we are super motivated in January and at the back end of February we start to lag, and by March we have given up and we are left thinking ‘sod it, there’s always next year’.

Well I hate to burst your bubble, but I am here to give you a reality check. If you want to keep your resolutions and see a positive change in yourself you have to make positive changes! The reason you are failing to reach your goals is because you are repeating the same mistakes year in and year out. Some of these simple facts may seem obvious, but actually implementing these strategies may get you on your way to achieving success.

Consuming foods you ‘think’ are healthy

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Let’s start with the basics. If you are not eating the right foods, you probably aren’t seeing any results, therefore you have given up on trying to be healthy. But perhaps you weren’t all that healthy to begin with?

For a start, stop reaching for foods that say gluten-free or fat-free. Same goes for sugar free alternatives, and 0 calorie sports drinks. These products are a money-making scheme who prey on consumers who are uneducated in true nutritional values. These goods are actually high in artificial chemical grade fluids and are a complete health fad.

My advice is to stick with the basics as these have not been chemically processed. You can never go wrong consuming vegetables, meats, and complex carbohydrates. Spice it up by adding a little seasoning.

Doing the same workout routine

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The amount of people I see at the gym who have done the same routine for years is baffling. What’s even more bewildering is that their bodies haven’t changed one bit and people can’t understand why.

If you want to lose weight, tone up, gain muscle or whatever your goals, you have to change up your workouts every 4-6 weeks. The body is easily adaptable and will start to plateau if you don’t increase your intensity and push past your limits.

The gym isn’t for everyone, but doing a variety of classes or outdoor activities can help you towards achieving your goals. Having variations in your workouts also reduces your chances of getting bored and giving up.

Consistency isn’t rocket science, its commitment.

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Consistency is key in accomplishing any goal. Same goes for fitness, you cannot expect to see drastic changes in 4-6 weeks. Do you think Hussain Bolt became an Olympic athlete over night? No is the answer! Changing your body takes time, commitment and dedication.

Consider your goals and question your motives. Changing your appearance for aesthetic purposes is never usually sustainable unless you are competing in a fitness competition.

Aim to improve on your health and happiness rather than being concerned about superficial goals. If you set yourself goals you are enjoying working towards, you will reap the benefits of good looks later on down the line.

Your resolutions aren’t manageable

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If you have never lifted weights before, or done any consistent exercise for that matter, aiming to hit the gym six times per week is setting yourself up for failure.

To sustain resolutions, you need to make minor changes over time. If your goal is to drop two stone, then start exercising three times per week. Eat healthier but allow yourself a treat every few days. This strategy will keep you going far longer than going cold turkey.

Are you managing your time effectively?

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Time management is the first and foremost way of achieving any goal. My advice is to get your workout done in morning, this encourages healthy eating throughout the day and it can also fit in and around a busy schedule.

If early mornings aren’t your thing, then manage a routine time into your diary that suits you and your needs.

Top 10 fat shredders

Fuel your body with fat burning foods.


Burning fat isn’t about running on a treadmill for hours on end, or doing a thousand crunches a day. Exercise obviously contributes to aiding fat loss, but its all about what you eat. If you can’t get the diet right, then you aren’t going to shred the fat. Do you ever hear people complaining that they go to the gym 5-6 days per week, but still aren’t getting the results they want? I can guarantee that it will be down to the fact that they aren’t eating the right foods in their diet.

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Egg whites

Eggs are a rich source of protein. Egg whites provide the fewest calories and no fat, carbohydrates or cholesterol. Protein contains amino acids, which aids in growth and repair of the body.

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Kale is low in calorie, has small amounts of protein, is high in fiber and has zero fat. Because of the low calorie and high water content, kale has a low energy density. Basically meaning you can stuff your face without having to worry about the calories (not that you would want to stuff your face on kale, its not like it tastes of chocolate). 😂

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Salmon is an excellent source of protein, vitamins and minerals. Salmon has a high content of omega-3 fatty acids, when it comes to fat, theres one type you don’t want to cut back on and thats omega-3 fatty acids. Fats can be your biggest ally in shredding the fat.

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Bring on the lean meats! Sources of lean protein in your diet is important when you’re trying to lose fat since protein helps to preserve muscle mass.

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Chilli peppers have a chemical called capsaicin and when eaten they are immediately converted to heat. Thermogenesis can promote weight loss because it increases your body’s calorie burn.

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Live bio yoghurt

Live bio yoghurt has probiotics, this stimulates a healthy digestive function. It also produces a lot of vitamin B12, B12 helps the body to convert fats and proteins into energy.


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Green beans

The green bean is both low in fat and high in dietary fibre. When losing fat, adding green beans to your diet may provide essential nutrients without adding excess calories.

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Black coffee

Caffeine can boost the metabolic rate therefore increasing how much fat you burn. I drink a cup of black coffee before I go training every morning. I highly recommend Santos Javos coffee from Whittard of Chelsea, its the strongest one available.

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Coconut oil

Coconut oil is incredibly good for you, this is due to a chain of saturated fatty acids that boost metabolism for immediate energy.

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Peanut butter

Peanut butter provides you with unsaturated fats, protein, magnesium, vitamin E and the B-vitamin, niacin. Peanut butter is a fabulous way to curb any cravings you may be having. This does not mean that you can eat the entire tub! Peanut butter is very high in fat, so it must be taken within moderation.




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