Month: October 2016

I’m off on my jolly’s!!!

Hola Ho!

I’m taking some time out….don’t worry I’m okay! 

But some classes are not on due to my absence of leave.  Apologises in advance for any inconvenience caused. So here it is:

Thursday 27th October
6:15am HIIT as normal!!!


28th October
6:40am NO CLASS 
1:30pm NO 10/10/10

29th October

31st October
6:15am NO FIGHT FX

1st November
Businesses as usual !!!

I’ll miss you, probably more than you miss me!!!

Then we have a Christmas season to get ready for!!! How exciting!!!

REMINDER!!! Next KSFL gathering is this Wednesday 7pm.
Please feel free to bring friends, family and colleagues along and also some food to share. Really try to make an effort to be there as these meetings are extremely helpful as you know.

The next one will be a social gathering on a Friday 25th November. Where I will recommend a survival method to get through the beige buffets during the Christmas holidays!!!

Eat Clean, Train SMart



Fat loss and exercise

There are 3, (the magic number) phases to deliver the right nutrient mixture at the right time to enhance recovery from exercise and to improve muscle growth, strength and powder.
Energy Phase:
 Ensure you have enough available energy (FOOD) to power your workouts and these can come from all three macronutrients (protein, fat and carbohydrates).
Anabolic Phase:
 0 – 45 minute window after a workout; with right combination of nutrients initiates repair of damaged muscle protein. If you already have a lean body fat% have a combination of protein, carbs, glutamine and creatine, while if you’re trying to achieve fat loss just go with amino acids. For example protein.
Growth & Recovery Phase:
 From the end of the anabolic phase to the beginning of the next workout, being really smart with quality of meals and lifestyle choices.
Avoid snacking between meals if you want fat loss, but if you are a competitive athlete happy with your body fat% then snack between meals.

How stressed are you?

Do You Know About Cortisol?

It is the fat storing and stress hormone and if your Adrenal glands are producing excess cortisol you will see the stubborn fat increase around your belly. Unless you address lowering your Cortisol your mid section will only get thicker.

Are You None Res-ponder To Exercise and Diet?
If your body is producing huge amounts of cortisol there is no chance you can lose body fat no matter how much exercise you do or how little you eat.

If  you are Over 35 and your Belly Fat is getting thicker then your body could be producing chronic amounts of the hormone Cortisol.

What is Cortisol?


**** Exercising more and eating less makes the body
create MORE cortisol so the vicious cycle continues.

What Happens If You Have High Cortisol?
This is the scary one and can be serious to your long term health.

Not only do you store fat around the mid section.

But if there are sustained high levels of Cortisol in the blood this can lead to Type 2 Diabetes, Inflammation, ormonal Problems, Fertility Issues, PCOS, Thyroid, Hashimotos, and Adrenal fatigue may be a factor in many related conditions, including fibromyalgia, hypothyroidism, chronic fatigue syndrome,
arthritis, premature menopause and others.

It may also produce a host of other unpleasant symptoms, from acne to hair loss****** It’s not good.

How Do You Lower Cortisol?
Reduce the stresses on your body for a start, looking at your sleep and day to day life.

Do you want to take  stress test?

Hit reply and let me know.

Eat Clean, Train SMart


PS – We have space on our Fitness Event Sunday 16th October!! Do you want to feel inspired? Try some taster session in Studio Cycling, Pilates, Fight FX, TRX and Yoga? Want to know more about acupuncture and sports massage and also get some free food, recipes and fall in love with food again?


REPLY to book on today!


Not getting the results you want?

How Important Is the Quality of the Food You Eat?

This is a BIG BIG Topic but if you are eating lots of meat, fish, fruit & vegetables and you are still are NOT at your goals….. It could be time to take your nutrition to the next level.

Maybe your fatloss has plateaued or you are still feeling inflamed with niggly health problems?

Well, If you consume cheaper supermarket meat that has been factory farmed or veg that has been sprayed by an array of pesticides to maintain it’s shelf-life……then you are consuming the feed & pesticides that have been used on the meat and sprayed on the crops.

Studies suggest that every one of us in the western world may take in round 4.5 litres of pesticides a YEAR!


It really is shocking!

What Can You Do?

1: Buy Organic.

2: Buy from your local farm shop.

3: Be a food detective & find out from your butcher what the animals have been fed on & how they have been reared.

4: Go for grass fed meat if possible.

5: Keep rotating your meats and fishes and eat a wide variety of various cuts of meat.

Kick Start is not just about dropping those inches but improving your brain function, your energy levels and your health.

These are MASSIVE benefits. Health is KEY & nutrition is the absolute cornerstone to health and well-being.

I’d love to hear your comments