Weight Loss


3 favourite breakfasts from the PHI group

3 favourite breakfasts from the PHI group

I thought you might like to try some of the breakfasts that the group have been trying over the 5 week course, and here are the favourite three.


Super Simple Food Portion Guide

Super Simple Food Portion Guide

Very often when discussing nutrition with clients, an obvious gap is actually knowing what a correct portion size looks like. Counting kcals or macros is one way to get this info, but actually there is a far easier method that ensures that you purchase the right amount, cook the right amount and dish up the right amounts… (and you can apply it to your kids too.)

The method uses your hand. And since a picture tells 100 words… here you go…


Eating FOR your cycle

Eating FOR your Cycle

“I couldn’t stop eating”

“I just wanted crackers and biscuits – I couldn’t stop”

“I felt soooo tired and just kept picking”

These are some of the things clients tell me.

And often my first question will be: “Where are you on your menstrual cycle?”

To which the response is often: “I’m on” or “I’m about to be on.”

So…. let’s address this head on. How should you eat when you’re on or about to be?

Because there’s lots of changes going on in your body in these days. And it would make sense to try to work with these changes rather than trying to crack on as normal or bash them into submission…

So, remember your biology lessons from Year 7? 8? Let’s revisit.


Do you have a FOMO?

FOMO, fear of missing out. We were talking about this after training today. Particularly on how a fear of missing out causes us to overeat, over indulge, to make sub-optimal choices regarding food. Here’s some examples:

–          You want to be more healthy, but you don’t want to miss out on drinks at the girls night out.

–          You want to fit into that new dress, but you’re out at a fancy restaurant and it would be a shame to miss out on pudding.

–          You want to lose weight, but there’s that last slice of pizza and it’ll be cold and wasted in a minute…

Stop self sabbotage

Why we Self-Sabotage

Why we Self-Sabotage

Have you ever noticed that in our lives, we often end up sabotaging our own progress? Have you ever done something, and then thought “why on earth did I just do that”?

Consider these scenarios:

You decide you’re going to lose weight. So you go on a ‘diet’. You start to lose the weight, and you start to make progress and maybe even get close to your target. But then, everything stalls. Or you go on a week-long blowout and before you know it, weeks have passed and you’re back where you started…
Or, a different case. You’re training for an event, let’s say the marathon. You’re determined to beat your PB. Training goes really well – you’re well on track for beating your PB, but the day of the race, you stall and land up +/- 30 seconds of your old best.
Or even micro-cases of self-sabotage: you hit snooze instead of waking up for your exercise class. You eat a biscuit when you’ve vowed to lose weight, etc, etc.
Or here’s my case, which is prompting this blog post. For the last year or so since starting athletics training, I know I need to become leaner if I’m ever to become a good long jumper again. It’s a fact: 27-ish% fat is comfortable but it ain’t athletic! So for the last year I’ve been telling myself I need to lose the fat. But, every time I fall below 25%, I stall, and go back to eating American snacks and the weight goes back up again… Despite having the knowledge, motivation and resources to do better, I haven’t nailed it.
So why, do we keep self-sabotaging our progress?


What’s wrong with Slimming World (and Weight Watchers)

The other day I was having a chat with someone at school.

“I’ve got to get back on track with my weight” she said…

“Excellent! What’s your plan?” I said…

Person: I’m gonna go back to Slimming World…

At this point I think I literally banged my head against the wall…

Person: Oh, you don’t like them then… but it always works for me.

Now, I’m not the type of person to slate people’s efforts to get healthy. Quite the opposite in fact, but I lose track of the number of times slimming world / weight watchers comes up in my world.

Me: “Oh it worked for you. Tell me what happened…”

Person: Well yes. It worked. I lost some weight. Then I stopped going, because (Choose one: I went on holiday / I got ill / it was my birthday, husband’s birthday, dog’s birthday) And, you know, the weight came back on again…

And this, my lovely readers is THE reason I don’t recommend slimming world or weight watchers.


Why Long Term Behavioural Change is HARD (Part 2)

Last week I wrote about some of the reasons it’s so hard to consistently do the things we KNOW are good for us.

And having spent more time thinking about it, I think Reason #4 is really the crux of the matter…

Chris planks

Hard to do things we KNOW we should be doing?

Why is it so hard to do the things we KNOW we should be doing?

This morning, I was speaking to a mum…”My hamstrings are really tight…” she said.
Or checking in with a mum’s food diary “Not enough greens, I know…” she said.
Or me to myself after 120m sprints… “ I’m losing form after 80-90m…”

We know what we need: regular stretching, more greens, eat less rubbish, or do more ab work in my case.

And we know what the benefits would be: remain injury free, better health, stronger finish.

And it reality it doesn’t really cost us that much does it… 5-10 min every other day?

So why, oh why is it so damn hard to get it done, and done consistently?

Now confession… as I’m typing this right now, I’m not entirely sure I have the answer. In part, I’m writing this to make sense of my thoughts. So bear with me!

Let’s start with some reasons…

new year resolution

Resolution revolution

Resolution Revolution!

‘Tis the season, of course. Everyone is talking about Resolutions. I’m sure you’ve seen the blogs and the posts.

Should you make one or some? 
How best to make them stick?
Whether we shouldn’t be making resolutions anyway… 
Is it pointless? What % of resolutions will have been abandoned by when?
And on and on…
My view is that with any big “ending” like the end of a calendar year, the training year or the school year, it is helpful to take stock, think about how things went, where you were last year? Progress made or progress you had hoped for but not made…


The Ultimate Christmas Cheat Sheet

Christmas brings with it a complete change of routine. The kids are off school, social events are on the up, Christmas goodies are tempting you everywhere you turn and there’s a million things to buy, prepare and do!

With so much on, it’s no wonder that many of us put health and fitness on the back burner, promising to deal with it in the New Year. But it doesn’t have to be this way. I’m going to show you 7 little changes that will have you enjoying a fun, guilt-free Christmas.