The Fitbiz Training Blog

My Advice On Relaxing The Rules

3.03.2020
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In the email I sent at the beginning of February, I promised a follow up to my message about what to do if you’re eating very little but not losing weight.

And then, well, I forgot. Until I was politely reminded!

So, a little later than intended, here are some thoughts on relaxing the rules.

I’ve also removed myself from my comfort zone and recorded this as a video as well. You can find it on Facebook, Twitter or Instagram.

We discussed overall calorie balance in my last message, and how eating at a deficit during the week […]

Knee Pain: Is It Your Knee At All?

26.02.2020
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Achey knees. They can be a real pain and the issue can hang around for years with no particular diagnosis.

It is likely that the pain you’re feeling in your knee is actually not really anything to do with a problem in your knee at all. Fixing knee pain often involves locating and correcting a muscle imbalance or tightness in your hips or your ankles – or both.

There are plenty of postural issues or injuries which could affect your knees, but usually the first thing to consider is whether your hips and/or ankles are able to move through […]

Eating Very Little & Still Can’t Lose Weight?

4.02.2020
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“I hardly eat anything, and I still can’t lose weight”

Do you hear yourself saying this sometimes? Heck it is a frustrating place to be!

It’s pretty normal to lose weight easily at first, and then for your weight loss to tail off over time. This is because weight loss is annoyingly un-linear, and also because you do need to adjust your intake over time in order to keep seeing the scales move. If you’re smaller, you need less food to maintain your size, and so what was a calorie deficit for you at the beginning […]

Do You Lack Willpower?

30.01.2020
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“If I had more willpower, I could stop eating so much junk”

Have you ever said, or thought this?

It’s true that you have to work at making changes, and that can be REALLY hard.

It can be interesting and useful to look at your environment as well though, and consider how making some changes there could make the willpower more easy to come by.

An example of this could be how difficult it is to avoid a couple of biscuits with your afternoon cuppa. If you’re sitting in the same place you always sit and trying to […]

No Food Is ‘Free Food’

22.01.2020
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However you want to look at losing weight, one simple truth of any program which holds a chance of success is that a calorie deficit is required.

There are a million ways to create a calorie deficit through food and exercise, and there are a million ways to make it harder or easier through specific food choices and other habits.

Losing weight really should never become a game of maths. Thank goodness, really, as maths is not my strong point. Filling your body up with the nutrients it needs is crucial for long term progress, adherence – and health.

But still […]

Three Reasons You Won’t Make Lasting Changes In January

7.01.2020
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Happy New Year! I hope you are all feeling suitably stuffed after a super Christmas!

Regardless of whether you’re feeling all ‘New Year, New You’, I think most of us feel at least a little over indulged. A couple of weeks of paying less attention to getting the right food, or simply eating more than we’ve needed, leaves us feeling bloated, lethargic and generally yuck.

If we could bottle this feeling, it would make it easy to follow through with the ideas in our heads. But the reality is that the bloated ‘over-Christmassed’ feeling passes relatively quickly […]

What Exercise To Do Over Christmas – And How To Fit It In

14.12.2019
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I pretty much never send specific exercise suggestions on this mailing list.

There is so much variation between what each of you as individuals should be doing. What your mobility is like, your fitness and whether you have much experience with exercise all has an impact on the exercises I’d suggest for you. And that’s before we start to think about how much time you have available, what types of exercise you enjoy and how much stress we ought to be adding on to you.

This all said, after my email about not gaining weight over Christmas, quite […]

How To Build Confidence In Reaching Your Goal

4.12.2019
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What is the best way to inject some confidence into ourselves when making what could be a pretty significant lifestyle change?

The first thing is to start with changes which are so easy, it’s almost impossible not to make them.

What do you need to do this week to take you a step closer to your overall goal? How confident are you that you CAN do those things?

Note that there is a difference between “I can do that” and “there’s no real reason I shouldn’t be able to do that”.

If you’re not completely convinced […]

How Not To Gain Weight Over Christmas

28.11.2019
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If you’ve done really well all year, it’s too easy to feel anxious about undoing your hard work over Christmas.

Likewise, if you haven’t done so well – it is also easy to feel anxious about increasing the height of the mountain you need to climb in January!

Reality check time.

Remember that months of hard work is not undone by two days of overeating. Of course it’ll put you back for a couple of days, but it will not undo what you have already achieved.

Really, Christmas Day and Boxing Day are going to involve a […]

Recipe Time!

14.11.2019
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This is a fantastic dressing to put on some left over beef and turn it into a really fabulous salad.

You could even put the beef and dressing into a few gem lettuce ‘cups’ with some cucumber and tomato. Yummy. If you’re feeling really keen, you could put some toasted sesame seeds on top too.

Did you know fresh herbs are pretty rich in nutrients? Coriander is full of vitamins A, C, E and K, plus various minerals including folate, iron, magnesium and potassium. Lemongrass contains much of the same, while garlic and ginger have antiinflammatory and antiviral effects […]