The Fitbiz Training Blog

How Should You Eat Over Christmas?

27.11.2018

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Around this time of year, I tend to get a lot of questions about food and Christmas.

My answer is usually the same. One day of eating off-track is not going to make any difference in the long run. If you’re going to eat off-track, do it consciously and feel no guilt!

But as we all know, Christmas Day itself isn’t even the half of it. Add in the Advent calendar chocolate, the coffee shop Christmas specials, a few mince pies, several glasses of mulled wine and the leftovers after Christmas – you can easily have put […]

What’s For Dinner? A Recipe for Casablanca Chicken

21.11.2018

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Nutrition, Recipes, Weight Loss

I found this recipe on the Real Meal Revolution website. I love saffron so thought I’d give this a try – it was fabulous! Cooking chicken on the bone is great, especially when all the good stuff which escapes during cooking can be captured into a sauce.

This recipe should serve four and is going to take about 40 minutes to cook, plus a few minutes to chop some onion, crush some garlic and slice a lemon.

Casablanca Chicken

Ingredients
8 Chicken Thighs, bone in, skin on
1 tsp coconut oil
1 red onion, chopped
3 cloves garlic, crushed
1 […]

Get Better More Quickly By Eating Better When You’re Poorly

12.11.2018

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Health, Nutrition

It seems we’re in that time of year again – everyone seems to be coming down with a bug of some sort.

Instead of writing about how to boost your immune system, I thought you might find it useful to know how to boost your recovery when you’re poorly.

Good quality food is the most effective ‘medicine’ available to you when you’re suffering with a bug, or if you think you’ve got one brewing.

The first thing is to listen to your body. If you’re hungry, eat, if not – don’t.

Gut health is always at […]

How What You Eat Affects How You Think

5.11.2018

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Health, Mindset, Weight Loss

Our brain.

I like to call him Brian. Brian the brain.

Yes, I’m probably a little bonkers, but if you take a minute to think about the decisions our brain is making for us on autopilot, it seems like there is a separate person inside our heads.

In my last email, we looked at the way the brain makes automatic decisions about whether we need to be paying attention to something, and how difficult it is to make the conscious (slow) part of our brain make the decision rather than the automatic (fast) part of our brain.

Today, I […]

The Oura Ring – A Fun Gadget For Health Tracking

25.10.2018

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Health, Mindset, Weight Loss

I was very excited to see an Oura ring on Prince Harry’s finger last week, how very exciting! I’ve been wearing an Oura for the last 18 months and it is a fabulous bit of kit!

Primarily, it’s a tool for assessing recovery. It’s a bit of a nerd-gadget and goes way further than the more well known Apple Watch and Fitbit. If you love information and playing around with the actions you take and seeing the response your body has, Oura would be fun for you, and seeing the results of your good efforts […]

Why Behaviour Change Is Hard

16.10.2018

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Mindset, Weight Loss

Among the things which interest me is how we make changes – why is it that one person can make a change but another struggles hugely with the same change. What is the difference? And how can we make change easier for everyone?

There are some really interesting things about the brain which explain why we find it difficult to make lasting changes.

There is an area in the thalamus part of our brain called the habenula. Its like a scoreboard, counting the failures we’ve had while trying to change our behaviours – its this scoreboard which is responsible for our […]

My Top Ten Reasons To Do Resistance Training

9.10.2018

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Fitness, Health, Weight Loss

While other types of exercise certainly hold plenty of benefit, I firmly believe that if you had to exclude all but one type of exercise, the one you would keep would have to be resistance training.

It is the most effective type of exercise you can do for all round health, at every age (arguably, the older you are, the more important it is) and it comes with multiple unique health benefits. Here are my top ten.

1) Obviously, because you are lifting weights, your body will gain muscle. You’re not going to start looking like a bodybuilder, although […]

What’s The Cost Of Being Absent Minded?

3.10.2018

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Health, Mindset, Nutrition

Have you ever thought about what we give up on when we accept another biscuit, or absent mindedly pour another glass of wine?

They’re only small things, of course, and if it was pretty infrequent it would make absolutely no different at all to our weight loss quest. But, if we accept a biscuit every day, pour a second and third glass of wine every Friday and Saturday and accept a pudding every time we go out for dinner; these small bits add up annoyingly quickly.

We’re choosing temporary pleasure over our goals.
When you give in to […]

How To Make Better Choices In Restaurants

4.08.2018

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Health, Nutrition, Weight Loss

Choosing well off a menu in a restaurant is sometimes a difficult task, and in my experience, it seems to be because of several key reasons.

Firstly you’re hungry, and trying to make a good choice when you’re hungry is HARD!

Secondly you’re probably chatting away to whoever you’re eating with and so distracted from properly thinking through your choice.

Perhaps you might be a bit nervous to ask for a change or two for what you’d really like from the menu.

Finally, you’ve probably had a glass of wine or two, which clouds […]

Everything You Need To Give Fasting A Try

23.07.2018

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Health, Mindset, Nutrition, Weight Loss

Seeing as it is hot and most of us are experiencing a reduced appetite, I thought it a good time to write about fasting. Perhaps this heatwave could provide a good time to give it a try, given most of us are halfway there already!

Fasting has recieved plenty of positive press over the last few years, with a big chunk of mainstream awareness being brought with the 5:2 diet.

Fasting is great for purely cutting out the calories from a meal or two – and hence reducing your intake for the day – and the benefits include reduced body weight […]