12 Days of Fitness: Day 8

On the eighth day of fitness Marc Kent gave to thee a cheeky little ladder circuit and a couple of EAT Smart breakfast recipes for free 🙂

This 10 minute ladder circuit is tougher than it looks but burns a ton of fat if you work for it, which can be said for most things in life 😉

Simply watch the video for the explanation and then get cracking.

Once you’ve done the workout, please leave me a comment below and then hit the “share” button and tell your friends all about these free workouts.

Breakfast seems to be one of the biggest stumbling blocks for people when they start out on the EAT Smart lifestyle. So I thought I’d share two delicious breakfast recipes with you today. Give them a go and let me know what you think.

EAT Smart Breakfast Recipes:

Spring Vegetable Frittata

 

EAT Smart Diet Solution recipe

 

 

 

 

 

 

Ingredients:

  • 3 tablespoons (45 mL) olive oil
  • 3/4 pound (340 g) wild mushrooms (such as shiitake), chopped into bite-size pieces
  • 1/4 cup (60 mL) sliced green onions
  • 1 teaspoon (5 mL) fresh thyme
  • 3 large organic eggs
  • 2 tablespoons (30 mL) each of two chopped fresh herbs (such as chives, parsley, or chervil)
  • Squeeze of lemon

Directions:

  1. Preheat oven to 350°F/180°C. Beat eggs in a mixing bowl and set aside.
  2. Heat a cast iron pan on high. Add olive oil and mushrooms. Toss with salt and pepper and sauté 4-5 minutes.  Reduce heat to low, add green onions and thyme and sauté 2 or 3 minutes.  Stir in eggs until they begin to turn firm.
  3. Put cast iron pan in the oven and bake 5-6 minutes.
  4. Dress with herbs and lemon juice and serve.

 

Serves 2

Strawberries and Coconut Quinoa

 

EAT Smart Diet recipes

 

 

 

 

 

Ingredients:

  • 1 cup  (240 mL) quinoa
  • 2 cups (475 mL) water
  • 1 can coconut milk
  • 1 teaspoon (5 mL) sea salt
  • 2 tablespoons (30 mL) organic raw honey or to taste
  • 1 cup (240 mL) sliced organic strawberries

Directions

  1. Combine the quinoa with water in a pot, cover and cook over medium-low heat until cooked through, about 30 minutes.
  2. Combine coconut milk, salt, and honey in a pan over medium-low heat and simmer, stirring, for 5 minutes.
  3. Divide the coconut milk mixture in two.  Pour one half of the mixture over the cooked rice.
  4. Divide the quinoa into servings, spooning the rest of the coconut milk mixture over them.  Garnish with sliced strawberries.

Serves 4
If if you need any more inspiration, the please grab a copy of the EAT Smart Cook Book.

 

The EAT Smart Cook Book goes hand in hand with the EAT Smart Solution and contains over 100 hundred recipes sure to help you reach your fitness and fat loss goals in the shortest time possible.

Included is a guide on how to EAT Smart, from cooking to shopping and how to make the smart choices when eating out.

With sections for breakfast, lunch and dinner, including a selection a desserts and snacks, smoothies and side dishes there is enough to keep you on track and moving towards your fitness and fat loss goals without getting bored.

Below is a brief list of what’s inside:

  • Aspargus Omelet
  • Wild Mushroom Frittata
  • Tropicana Smoothie
  • Strawberry juice Cooler
  • Miso Soup
  • Goji Berry Wild Rice Salad
  • Savory Black Bean Cakes
  • Pan-Seared Scallops with Lemon Sauce
  • Indian Potato Pancakes
  • Orange Juice Yogurt Sorbet
  • And many many more

 

Grab the EAT Smart Cook Book for £17.99

Click the ‘Buy Now’ button to pay via paypal:

 

Click the ‘Buy Now’ button to pay via paypal:

 

NOTE: The EAT Smart Cook Book is a digital cook book that you can download straight to your computer. No hard copies will be shipped.

12 Days of Fitness: Day 7

On the seventh day of fitness Marc Kent gave to thee, a pyramid circuit and a detox juice recipe

For the Pyramid you’ll be using the following exercises:

A: Prisoner Squats
B: Recline Rows or Renegade Rows
C: Reverse Lunges
D: Press Ups
E: Burpees

Here’s how to do it:

Set your timer to beep every 20 seconds.

Do exercise A “prisoner squats” for 20 seconds, then have a 20 second rest

Then do exercise A for 20 seconds immediately followed by exercise B “recline rows” for 20 seconds. Then take a 20 second rest.

Then do A, B and C

Once you have done A, B, C, D, E you then start to take exercises away.

A + rest
AB + rest
ABC + rest
ABCD + rest
ABCDE + rest
BCDE + rest
CDE + rest
DE + rest
E

The Pyramid takes 11 minutes and looks easy on paper but if you “bust yo ass” you’ll get an awesome workout ☺

 

 

photo (8)Nothing hits the spot like a great tasting detox juice!!

Juicing  vegetables is a great way to get lots of nutrients into your body in a hurry. Take this detox juice here, made with apple, beetroot, broccoli, cucumber, carrot, celery, lime, ginger and spinach (not pictured).

Beetroot contains vitamins b, c and folic acid as well as the minerals chlorine, iron, manganese, calcium, magnesium and potassium. Beetroot helps to cleanse the liver, improves red blood cell production as reducing the build of cholesterol in the arteries. The potassium helps to strengthen the heart. Beetroot also contains iodine, which helps to improve thyroid function.

Broccoli helps to lower blood pressure as well as detoxify the liver. Carrots contain beta carotene which is converted to retinol in the body, essential to vision. Celery is extremely alkalising to the body and contains a compound called polyacetylene which helps to relieve inflammatory conditions including rheumatoid arthritis, osteoarthritis, gout, asthma and bronchitis.

Cucumber is a natural diuretic and helps to reduce fluid retention. Cucumber is also important for health hair, skin and nails. Ginger is a natural antibiotic and decongestant. Ginger has also been shown to reduce nausea and vomiting during pregnancy. Spinach is loaded with iron and helps to prevent anaemia as well as supporting liver detoxification. Finally the lime in this detox juice helps to alkalise and eliminate toxins from the body. So all in all, a powerful and nutritious detox juice that can be used as a delicious breakfast or between meals when you need a boost.


1229888_299286420212598_706570487_n Ingredients:

  • 1 x apple
  • 1 x large beetroot
  • 1 x carrot
  • 2cm cucumber
  • 1cm ginger
  • 3 pieces broccoli
  • Large handful spinach (not pictured)

Directions:

  • Place the apple into the juicer, then pack the spinach on top.
  • add the other ingredients on top.
  • Blitz and enjoy as is or with some ice thrown in

You can get over 50 delicious juice recipes and a full 7 day detox program that could help you to drop upto 7lb in 7 days in the EAT Smart Juices and Smoothies book by clicking this link

12 Days of Fitness: Day 6

On the sixth day of fitness Marc Kent gave to thee, a six minute abs workout and a homemade vegetable soup recipe for free.

This six minute abs session makes up part of the 21 Day Fat Loss Blueprint program, which has helped my clients both near and far lose up to 25lb in just 21 days.

Here’s your six minute ab workout. Simply click play and follow my lead:

Here’s a quick and easy veg soup recipe from the EAT Smart TV series where an uber young Evie helps me in the kitchen:

Once you’ve done the workout, please hit the “share” button and share the festive fitness fun with all your friends.

Have a great day,

Marc

12 Days of Fitness: Day 5

On the fifth day of fitness Marc Kent gave to thee, a 9 minute tri-set workout and a Grilled Filet Mignon with Vegetable Kebabs recipe for free 🙂

This is a great little nine minute workout that exercises the whole body to help strengthen and tone muscles while at the same time blasting fat. This workout is similar to the ones that I use in the 21 Day Fat Loss Blueprint that has helped people to lose up to 25lb in 21 days.

As long as you are following the simple nutrition tips I gave you on day one which included eating lots of vegetables, keeping hydrated by drinking plenty of water while staying away from the festive stodge this workout will help to ensure that you don’t end up with a podge 🙂

To do this workout, simply set a timer for 30 seconds on, with a 15 second rest period.

Do the exercises in the order shown. Do 30 seconds on each exercise with a 15 second rest between them. Do 4 complete circuits for nine minutes exercise.

  • Forward Reaching Lunge
  • Press Ups
  • Swoops

 

If you could hit the “share” button at the bottom of this page and share these simple workouts with your friends, that would be awesome 🙂

Here’s the video’s showing you how to do the exercises.

Forward Reaching Lunge:

Press Ups:

Swoops:

 

Grilled Filet Mignon with Vegetable Kebabs

EAT Smart fillet mignon

4 servings
Preparation Time: 20 minutes
Total Time: 30 minutes

Ingredients:

 

  • 1 lemon, zested and juiced
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground pepper
  • 16 cherry tomatoes
  • 10 ounces white mushrooms, stemmed
  • 1 medium zucchini, halved and sliced into 1-inch pieces
  • 1 small red onion, cut into wedges
  • 1 pound filet mignon steak, 1 1/2 to 2 inches thick, cut into 4 pieces

Directions:


1. Preheat grill to high.
2. Combine lemon zest, lemon juice, oil, oregano, salt and pepper into a large bowl. Reserve 2 tablespoons of the marinade in a small bowl. Add tomatoes, mushrooms, zucchini and onion to the remaining marinade; toss well to coat. Thread the vegetables onto eight 10-inch skewers. Drizzle the vegetables and steak with the reserved marinade.
3. Grill the steak 4 to 6 minutes per side for medium. Grill the vegetable kebabs, turning frequently, until tender and lightly charred. Remove the vegetables from the skewers and serve with the steak.

 

 

EAT Smart Cook Book

If you would like more recipes like these then the EAT Smart Cook book is perfect. Packed with over 100 recipes that follow the EAT Smart Diet Solution Principles.

Included is a guide on how to EAT Smart, from cooking to shopping and how to make the smart choices when eating out.

With sections for breakfast, lunch and dinner, including a selection a desserts and snacks, smoothies and side dishes there is enough to keep you on track and moving towards your fitness and fat loss goals without getting bored.

Below is a brief list of what’s inside:

  • Aspargus Omelet
  • Wild Mushroom Frittata
  • Tropicana Smoothie
  • Strawberry juice Cooler
  • Miso Soup
  • Goji Berry Wild Rice Salad
  • Savory Black Bean Cakes
  • Pan-Seared Scallops with Lemon Sauce
  • Indian Potato Pancakes
  • Orange Juice Yogurt Sorbet
  • And many many more

 

Grab the EAT Smart Cook Book for £17.99

That’s less than 18p per recipe.

Click the ‘Buy Now’ button to pay via paypal:

 

Click the ‘Buy Now’ button to pay via paypal:

 

Note: The EAT Smart Cook Book is a digital product and no hard copy product will be shipped

12 Days of Fitness: Day 4

On the fourth day of fitness Marc Kent gave to me a 10 minute fat burning workout and a homemade granola recipe for free 🙂

Simply click the video below, watch the instructions and then crack this simple yet effective 10 minute fat burning workout to help keep your health, fitness and fat loss on track on the run up to Christmas.

 

Here’s a quick and easy homemade granola recipe that you can make when you fancy something sweet for breakfast or a healthy snack:

 

homemade granola recipe

 

 

 

 

 

 

 

 

 

 

 

 

Ingredients:

  • 100g organic porridge oats.
  • 60g mixed nuts, such as almonds, walnuts.
  • 40g mixed seeds, such as pumpkin, sunflower, golden linseed and sesame seeds.
  • 50ml apple juice, freshly juiced (not shop bought).
  • 1 teaspoon ground cinnamon.
  • Handful fresh blueberries.
  • Live organic yoghurt.

Directions:

  • Preheat the oven to 180c/gasmark 4.
  • Place the oats and seeds in a big bowl.
  • Place the nuts in a blender or food processor and “blend” for a few seconds to chop them up, then add to the oats and seed mix.
  • Add the fresh apple juice and stir well.
  • Spread the mixture evenly onto a baking try and place in the oven for 10 minutes.
  • After 10 minutes, remove from the oven and stir the mixture again.
  • Return to the oven and cook for a further 5 to 10 minutes until golden brown.
  • Once cooked crumble the mixture into bowls, spoon over with organic live yoghurt.
  • Garnish with blueberries
  • Serves 4

 

Please do me a massive favour and hit the “share” button below and share this workout and homemade granola recipe with all your friends.

Any questions?

Post them below 🙂
Marc Kent author EAT Smart Diet Solution

 

PS. Want more healthy recipes?

You can get 100 more nutritious and delicious EAT Smart Recipes in the EAT Smart Cook Book by clicking this link ==>> http://eatsmartdietsolution.com/eat-smart-cook-book/

 

12 Days of Fitness: Day Three

On the third day of fitness Marc Kent gave to me……..

Tri-Fecta workout number three.

The Tri-Fecta 3 workout is a great body workout that takes just nine minutes to complete. Doing this simple but effect nine minute workout will help to rev up your metabolism and help you to burn some fat so that you don’t fall into the trap of gaining 7lb-10lb of fat that so many people do in the run up to Christmas.

Simply check the video out below for demonstrations on how to do the exercises:

 

Nutrition wise, how about giving this simple Thai Chicken Noodle Soup a go?

Thai food is probably my favourite cuisine, fresh, clean and full of flavour and that’s why I enjoy this Thai Chicken Noodle Soup. Simply follow the recipe below and you can enjoy this great taste of Thailand.

Thai Chicken Noodle Soup

Thai Chicken Noodle Soup

Serves 4

Ingredients:

  • 1 onion
  • 4 cloves garlic
  • 2cm cut of fresh ginger
  • 1 red chilli
  • 1 tablespoon tamari
  • 2 dessert spoons coconut sugar
  • 1 litre chicken stock (home made)
  • 4 chicken breasts
  • 4 medium sized mushrooms
  • Pack of gluten free egg noodles

Directions:

  • Dice the onion, garlic, ginger and chilli and blend into a paste.
  • Add the paste and tamari to a pan and fry for 3-4mins.
  • Add the chicken stock and bring to the boil.
  • Add the coconut sugar and reduce heat to simmer for 10 mins.
  • Slice the chicken breasts and cook off in separate pan.
  • Slice the mushrooms and add to the stock mixture.
  • Allow to simmer for further 3-4mins
  • Boil noodles in separate pan for 3-4mins drain and separate into serving bowls.
  • Add chicken to stock mixture add a squeeze of lime juice serve over the noodles.
  • To finish add some freshly chopped spring onions.

Enjoy,

 

Marc Kent

PS. Any questions? Post them below

PPS. Please do me a massive favour and hit the “share” button and help spread the 12 days of fitness fun 🙂

12 Days of Fitness: Day 2

On the second day of fitness Marc Kent gave to me…….

A ten minute AMRAP workout and a Banana Omelette breakfast recipe for free 🙂

Simply watch the video below for instructions on your second day of fitness workout.

Nutrition wise, I want you to concentrate on trying to drink 1 litre of water per 50lb of bodyweight. Add some fresh lemon, ginger or lime to the water if you don’t like the taste.

Also I would like you to limit any caffeine containing drinks to before 2:00pm. Caffeine is a stimulant and gives you loads of ‘false’ energy, it is also a diuretic which will dehydrate you and will leave you craving sugary foods.

 

Banana Omelette:

The banana omelette is definitely one of my favourite breakfasts. It also makes a tasty little treat as you can wrap it around some blueberries and makes these tasty pancakes.

Banana omelettes are great high protein breakfast, packed with healthy fats and just the thing if you want something sweet for breakfast and want to ditch the sugar loaded cereals.

banana-blueberry pancakesFor this recipe you will need the following ingredients:

  • 2 eggs
  • 2 tablespoons Organic Virgin Coconut Oil or organic butter, melted
  • 2 tablespoons coconut milk or rice milk 
or almond milk
  • 1 banana
  • 2 teaspoons vanilla extract
  • ¼ teaspoon sea salt
  • 2 tablespoons sifted Organic Coconut Flour
  • ¼ teaspoon baking powder

 

 

Directions:

  • Blend together eggs, banana, coconut milk, vanilla and sea salt.
  • Combine coconut flour with baking powder and thoroughly mix into batter.
  • Heat 1 tablespoon of coconut oil in a skillet.
  • Spoon batter  small amounts of batter mix onto medium/hot skillet making pancakes about 2 ½ to 3 inches in diameter.
  • Batter will be thick, but will flatten out when cooking.
  • When pancake is set on one side flip it.
  • Once both sides are cooked place onto a plate and repeat until all the batter mixture is cooked.
  • You can then build a tower placing banana slices and blueberries in between each layer or you can make one huge pancake and roll blueberries in the middle.
Either way its delish.
Makes about between 4-8 pancakes.
You can substitute the coconut flour for gluten free flour

You can substitute coconut milk for rice milk or almond milk

Once you’ve made these delicious pancakes please come back and leave a comment to let me know what you thought.

Marc

If you have any questions, please post them below.

And don’t forget to hit the “share” button. Thanks 🙂

12 Days Of Christmas: Day One

On the first day of Christmas Marc Kent gave to me…..

Ok, welcome to day one of the 12 Days Of Fitness. For the next 12 days I’ll be posting you a quick 10-20 minute workout to help with “damage limitation” on the build up to Christmas.

We’re going to start with a real simple workout, which is basically the “Mobility Matrix” that I use as a warm up with all online 21 Day Fat Loss Programs, as well as all my clients at my Fitness Academy in North Devon.

As mentioned, this is used as a warm up in all my online programs as well as with my Fitness Academy clients. However that doesn’t mean it isn’t effectve.

I’ve used this exact Mobility Matrix on it’s own to help clients lose up to 14lb in 30 days when added to the nutrition principles I teach my clients in the EAT Smart Diet Solution book I’ve wrote.

On a nutrition front I want you to work at incorporating the following three tips into your diet:

“Diet Tip” 1
90% of your diet should consist of the following:
Eat more plenty of green leafy vegetables such as broccoli, kale, cabbage and spinach. Increase your intake of fruits, especially low GI berries such as blueberries and raspberries. Eat more oily fish, especially wild salmon which is packed with omega 3 fatty acids which increase brain function and fat burning. Increase your consumption of nuts and seeds, especially flax, pumpkin, sunflower and sesame seeds. These seeds contain good fats that help to keep you full so you don’t end up snacking on junk between meals.

“Diet Tip” 2
10% or less of your diet should contain the following:
Cereals and sweetened yogurt, white carbs such as bread, pasta and rice, “man-made fake foods” such as rice cakes, snacks such as granola bars and wheat crackers, salty or fried snacks.
If you can’t pronounce the ingredients on the label, sounds like a chemical of you don’t recognise it as a fruit, vegetable or animal then just don’t eat it. Basically, if it wasn’t around for our cavemen ancestors then leave it alone.

“Diet Tip” 3
Eliminate artificial sweeteners or artificial flavours. These provide no nutritional benefits and many of them are inked to cancer and brain disorders. There really is no reason for eating anything that was conjured up by a scientist in a lab.

All I ask in return for the following 12 workouts is that you ACTUALLY do them and that you leave a comment every time that you do 🙂

It would also be nice if you would hit the “share” button to help spread the gift of fitness 🙂

I’ll be back tomorrow for day 2 of the 12 Days of Christmas.

Marc

PS. If you have any questions, please post them below 🙂

Isn’t It Funny

Hope you had a great weekend.

I spent the weekend in Bristol as I was back at college learning more cool ways in which I can help you reach your health, fitness and fat loss goals.

As you know, the Six Week Fat Loss Blueprint started today and as I was reading some of the members posts in the private Facebook I started to notice some of the comments that were being left by friends and family.

Isn’t it funny that whenever you start a fitness and fat loss program all of a sudden every man and his dog will become a ‘fitness expert’ or a nutritionist, who can’t wait to give your their 2 pennies worth of information.
They tell you that if you drink too much water it will kill you, that you need certain foods like bread and pasta for energy.

Now, the water thing is always interesting as people jump on the “WATER KILLS YOU DEAD” if you drink too much of it. Trouble is most of these people get their information from the Daily Mail. Which is all well and good but really a reliable source.

Yes water will kill you of you drink an obscene amount in a short space of time. Most fatalities around excess water intake always involve something extreme, like running a marathon in uber hot weather or drinking as much water as possible to try and win a Wii Fit (true story).

These same instant experts never advise you not to drink 10 pints on a weekend cuz “YOU MIGHT DIE” which is more likely the case

Drinking one litre of water per 50lb of bodyweight isn’t dangerous or extreme. It’s simply bodyweight specific.

Or these same people tell you that you need to eat pasta and bread for energy and fibre and that if you were to remove wheat from your diet you would somehow be removing a whole food group.

Firstly, wheat isn’t a food group it is a grain. A grain that contains gluten. Gluten is a protein which MOST humans have difficulty digesting. It is responsible for numerous conditions such as IBS, eczema and bloating.

Then when you factor in white flour is bleached, you’re better off without it.

The other thing people might tell you is that “you need to eat before exercise for energy” or “you need to eat carbs for energy”

Erm, what is body fat?

Stored energy.

And if you have lots of body fat you will have lots of stored energy.

Simply put, if you keep pouring carbohydrates into the body, it will chose to use that for energy rather than the excess body fat that you hate so much and is setting you up for cardiovascular disease and diabetes.

Don’t get me wrong, your body needs some carbohydrates, but you would do it a far better service by eating fibrous vegetables than clogging it up with cheap, processed wheat based products that offer no nutrition and cause more problems than they are worth.

So wary of these ‘instant experts’ as they may have good intentions but they are often ill informed.

I’ve spent most of my life studying exercise and nutrition science BUT I’ve also applied that science to real people in the real world and not simply quoting something I’ve half read on the internet. Or worse still they heard it from their mum’s best friends sisters dog

 

If you have any questions and health, fitness and fat loss please drop me an email and I’ll do my best to help you.

 

Have a great week,

 

Marc

Less Is More

Slide1
Do Less NOT more for faster fat loss

I get tons of emails and Facebook messages from people who are desperate to lose some weight.

They’ve tried everything from counting calories, reducing fat to replacing most of their meals with diet shakes. Some have even tried laxatives and weight loss pills. Some have tried all that while beasting themselves with an horrendous exercise schedule which sees then doing all the machines in the gym, followed by a spin class, a Zumba class and rounding it out with a stretch and tone class.

Now while I applaud anyone who gets their butts up off the sofa to change their health I often think that they are on a hiding to nothing.

You see when you first begin an exercise program or cut calories you might find that you lose a little bit of weight initially but sooner or later those results start to fade and your weight begins to plateaux.

This is often when people start to cut calories a little more and start adding to their exercise program, think that if a little bit worked then more MUST be better.

And granted when they cut calories again and double their time in the gym they get a little bit of a result. BUT sooner rather than later they hit another plateaux.

This is when the long term ‘stick ability’ of their diet and exercise program is put to the test. They’ve already cut calories so low that to cut back anymore would mean they were eating dust and they’re exercising so much that to spend any more time in the gym would mean living there!!

So when I get emails like this and I often tell them to flip it

That’s right, I tell then to start eating more and exercising less.

This is often met with a bit of resistance at first because they are not losing weight how can eating more and moving less possibly work.

And the answer lies in eating better and moving smarter.

You see, eating the typical western diet that involves denatured, nutrient deficient processed foods, such as bread, cakes, biscuits, pasta and processed cereals is going to results in nutrient deficiencies in the body which results in the bodies hormones going out of sync and it’s metabolism to head towards the gutter.

Then when you add in an excessive exercise schedule, which overly stresses the body, it starts to release more cortisol. Excessive cortisol results in incomplete digestion, absorption and assimilation of nutrients as well as muscle breakdown.

This results in an even slower metabolism and less than optimal workouts in the gym. In a nutshell the body is over stressed, undernourished and on the verge of catching every cold going as the immune system has been suppressed.

So, with all that said here’s my less is more top tips:

Drink MORE water:

Water provides the brain with energy for the brain as it is used to create hydroelectricity. Without enough water this system isn’t efficient and can result in mental tiredness, fatigue and sugar cravings.

Water is also essential for digestion and elimination of waste products. Every cell in the body produces it’s own waste, which is transported through the blood to be eliminated by the kidneys as urine or out the ‘other way’ as faeces. Without enough water this exchange.

For instance without enough water the stomach cannot make enough hydrochloric acid to help break down proteins in your food. This can result in food fermenting in the stomach, which results in indigestion and acid reflux. Acid reflux isn’t a case of too much stomach acid; it’s not enough to allow proper digestion of proteins. Adding an antacid only makes matters worse as you’ve now created an alkaline environment where it should be acid. This leads to a knock on effect further down the digestive tract.

Water also fills you up and helps you to correctly identify if you really are hungry. Most people confuse thirst with hunger, as the signal from the brain is almost identical. If you are fully hydrated you will be able to tell the difference, which will result in you naturally eating less.

Drink LESS caffeinated, diet, and fizzy beverages:

Caffeine is a diuretic, which results in the body excreting more fluid that it takes in. This results in dehydration. Dehydration leads to sugar cravings, making it harder to make healthy food choices.

Eat MORE green leafy vegetables:

Green leafy vegetables are not only full of fibre but they’re also packed with lots of vitamins, minerals and phytonutrients that not only help you achieve good health. Fibre helps you to feel fuller for longer which will stop you from reaching for the cookie jar.

Fibre helps to keep your digestive system and bowels healthy as it passes through digestive tract soaking up toxins, sweeping up excess cholesterol and lowering your risk of heart disease, diabetes and some cancers.

Eat LESS sugary and processed foods:

Refined sugars, and this includes sort drinks, sweets, cakes, pies, breads and pasta, are the enemy of anyone wanting to lose weight.

Refined sugars don’t have the proteins, fats and fibre to slow down their digestion and absorption so they hit the blood stream pretty much unopposed and skyrocket blood sugar levels.

When blood sugar climbs too high the pancreas releases a hormone called insulin. Insulin is a storage hormone, charged with storing glucose, the digested form of sugar.

Glucose is stored primarily in the liver and muscle cells with any excess being shunted off to your belly fat stores!

It gets worse, as you now end up in with low blood sugar levels, which leaves you craving more simple sugars. In effect you have create a blood sugar roller coaster which leaves you constantly in wanting more sweet foods which in turn just get stored as fat.

Do LESS exercise:

Training for hours on end is very stressful for the body. Any time you go over 40-60 minute’s cortisol levels start to raise as testosterone starts to drop.

Testosterone is needed for the growth, repair and maintenance of your muscles. The fitter and healthier your muscles the faster your metabolism and the more calories you will burn in the long run.

Cortisol basically undoes all of that!

Instead of doing long training sessions or an hour or more stick to short sharp workouts of between 20-40 minutes per session. Basically work hard and smarter, not longer.

So in conclusion:

Drink more water. This helps you to feel fuller, reduces sugar cravings, gives you energy and helps the body to digest food and eliminate waste.

Drink less caffeine. Caffeine dehydrates you, stresses the body, and shuts down digestion and elimination. Caffeine also messes with your blood sugar levels as well as interfering with sleep.

Eat more fibre. Fibre helps you to feel fuller for longer, keeps the digestive system healthy and has been shown to reduce the risk of certain cancers.

Eat less processed foods. Processed foods are nutrient deficient, mess up the bodies digestive and endocrine system. Processed foods also rob you of energy, leaving you feeling bloated and hungry which often leads to over eating and weight gain.

Finally workout out smarter in the gym or at home. Short sharp workouts. Like the ones I teach in my programs help to rev up the metabolism for hours after the event. Long drawn out workouts result often result in fatigue, muscle breakdown and injury.

Any questions please drop me a reply.

Marc