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*** How often do hear stuff like: How to fix your metabolism or How to speed up your metabolism and Your metabolism slows down when you lose weight? Well... These aren't actually quite true. One of the most common quotes you will hear about your metabolism, is that as you lose weight your metabolism slows down hence your weight loss stalls. Now in a way the statement is on the right path, however your metabolism doesn't slow down, it simply adapts to the amount of calories you are consuming in order to 'survive' Let me explain (without going into too much detail) Your body will adapt to your calories in an attempt to stall any change, in this case its weight loss Your body will start to alter the things you do For example, - Reduce the amount that you fidget - Reduce the amount of walking you do - Make you feel more tired so you do less, sleep more etc. etc. Overall your metabolism will try to slow down and reduce the amount of calories that you are burning and attempt to keep you at maintenance level So when someone next says something misleading like; Oh try this to fix your metabolism or do these 3 things to boost your metabolism, just turn a blind eye to it, because your metabolism doesn't need fixing, you just need to stay active!

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*** Let's just keep it simple *** I see/hear so many people complicating their own nutrition, trying to manipulate stuff like their carbs and fats etc Trying out new fads in hope to magically burn extra weight But, there is a time a place for certain things and when you are just starting out isn't the right time I know it cheesy, but you literally need to learn to walk before you can run - get the basics right first. The only things you should care about are: - Drinking plenty of water - Maintaining varied diet - Calories - Protein Stop worrying about when to eat - If you prefer four meals then divide your calories into four meals. If you prefer 3 meals then divide your calories into 3 meals. Stop trying to cut out foods because something on facebook or on the internet you saw said that say are bad for you. No foods are bad for you, just stop over eating them (apart from veggies, eat more of these) Just keep things to the basic. Like i've mentioned before if you want to lose weight simple control your calories, eat a balanced diet, plenty of sleep and exercise around 3 times a week. When you've got the basics right you can then 'possibly' start to alter things around Create a diet that is relatively easy, sustainable and minimally restrictive on the body!

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***My top simple tips on how to burn more calories without drastically altering your daily routine*** So, we all know that in order to lose weight we need to be burning/using more calories than what we consume - Putting the body into a calorie deficit. We can do this through a numerous of ways, the ones I'm going to share with you are simple, effective and sustainable (Are are a few other ways you can do this, but these may be a little extreme on the body.) 1. Increase your daily activity - This is everything outside of what you do for exercise - Our overall daily calorie expenditure is made up from a few different things, 70% of it comes from just doing your normal day to day stuff. Increasing things such as walking, doing more in the house (chores) and walking pets by an extra 20 minutes a day will increase the amount of calories you will burn. 2. Being more mindful of your food - reducing your portion sizes Most of us are unaware of the right portion sizes, so by simply reducing the size of the food you eat, will instantly reduce the amount of calories you are consuming. This doesn't require you to start changing around the foods you eat, just simply adding a little less onto your plate 3. Stop trying to do all the things at once. - Save some for later. Alot of people think that you need to drastically change your lifestyle habits all at once, however this is not always the best thing to do. The body needs time to adapt to what the changes you are taking it through, so make small changes that you can adhere to and sustain. Save the cardio for when you need it and don't start doing every exercise class that money can buy. Make the small changes that is need and just like the dominos effect everything else will full into place 4. Make someone accountable for your actions - Tell someone what you are doing and ask them to check on you every couple of weeks. This will instantly increase your chances of succeeding at what you want to achieve. Get someone to question what you are doing and check to make sure you are doing your bit. Then all of the above will seem more easier. *** These are just some very simple but effective things you can implement to your life, that will increase the amount of calories you burn and result in more weight loss - Trialed and tested!!

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***Why you aren't losing weight*** Not losing weight any more? Hit a brick wall? Here are some of the reasons why your weight loss has stalled... - What you are doing is unsustainable. Restricting your self to much and doing things ridiculously out of the norm - You fail to avoid 'trigger foods.' These are foods that 'once you pop, you can't stop.' If you can resist the urge to 'binge' on one of your favourite foods then winning, most people can't... - You blame your Thyroid and Metabolism for your lack of results, rather then taking responsibility of your consistency and tracking. Stop blaming your genetics and your coach, and start taking responsibility. - You try what your best friend did to get results. Now unless you live identical lives, this is probably the worst thing to do. Your lifestyle and diet should be suited to you. - Blaming a particular food source. The most common is carbs. Partially not your thought (misunderstanding), but you blame these foods rather than taking responsibility that you are over eating on that food group. Also, by removing that food from you diet simply: REDUCES THE CALORIES YOU ARE CONSUMING! - Lastly, you spend to much time search for that magic pill. There isn't one, no one said it was easy, but it certainly is simple. It requires hard work and consistency, no pills or herbal teas is going to start stripping fat away from your body! Have a great Friday 👍🏼

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**** Do you count your calories, in attempt to lose weight, but find you aren't seeing any results? Well here is why you are possibly going wrong: - You could be missing some of the foods and drinks you consume. For example, do you grab a hot chocolate in this cold weather? Well, your average Costa coffee hot chocolate carries 423 calories It's things like this that you miss thinking it's not that important, however this result in you going over your daily calorie requirements. A cup of hot chocolate may seem a bit harsh, but if you are doing this regularly then those calories will build up over the week and could potentially put you over your needed calories. - Tracking is a little off This one relates a little to the point above. You may need to brush up on your tracking consistency and accuracy. If you are new to tracking ensure you are always consistent, record everything as you consume it. Do not wait until the end of the day, guarantee you will forget and miss judge your total daily calories. Be consistent and keep at it, over time you will get better and more accurate.

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Who can't function in the morning without their usual cup of coffee? How many cups of coffee do you drink during the day? 2? 4? Coffee, for many of us can work wonders. However, coffee could be causing you more problems than it's worth... Caffeine can stick around in the body for up to 6 hours, so if your someone who has a few cups of the finest bean across the day, the caffeine will remain present when it's time to tuck into bed You lay there in bed, puzzled to why you was so tired in the morning, but can't seem to drift of to sleep. This possibly has something to do with your caffeine intake and a few other factors Here is a quick few tips on how to improve your sleep. - Avoid caffeinated drinks after 1pm - Opt in for decaf instead of your usual caffeine drinks - Ensure your room is as dark as possible, minimise as much light as possible - Relax 30 mins before you climb into bed - Enjoy a hot bath before you go to bed to help you relax Hope these help, guarantee that if you are struggling with your sleep, try these and you will sleep so much better.

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I just don't have the time... Something I hear from clients all time. And I get it. Sometimes you don't have time; - In the morning running around after the kids making sure they are ready for school, not enough time to plan your day ahead - Meetings during your lunch break, not enough time to sit down and eat a meal - Rushing around again for the kids after work, helping them with their homework, making sure they have dinner - Then off to the gym to try and relieve some stress - Get home crash out on the sofa from exhaustion - Start all over again the next day I understand that sometimes you don't have as much time as you would like to fit everything in and plan all your meals Most of the time you'll find yourself picking up something quick and easy from the supermarket for lunch So, how do you help yourself and give yourself the opportunity to eat better while being so busy? - Being organised - This may sound so simple, but being more organised may just help in busy situations. Let me explain. Plan in to cook a large meal on a sunday for example. Take two hours to make some tasteful food ready for your busy week ahead - Choosing the right options - Buying foods from the supermarket can actually work in your favour. Plan ahead and aim for prepared salads, along with cooked meats for snacking. This allows you to be more aware and have more control of what you are eating - Snacks - Grab yourself some protein bars. These are ideal for anyone who finds themselves binging out on chocolate bars when stressed. Most protein bars come in a form of chocolate, so this will give you satisfaction of eating your favourite snack as well as loading you up with around 20gs of protein depending on the brand. Doing all the above will give you more time to enjoy the things you like doing, spending more quality time with the family and stress out a lot less.

Bradley Gilling Fitness & Nutrition

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***************************************************************************** It's easy to make excuses... Blaming your genes, Your metabolism, Other people and Even your diet... But, at the end of the day you need to wake up, give yourself that kick up the arse and face the fact that, you will only lose weight/fat when you take responsibility. REMEMBER IN ORDER TO LOSE WEIGHT YOU NEED TO PUT THE BODY INTO A CALORIE DEFICIT. Build up a relationship with food that give you sustainability and enjoyment Track your food with a log or a diary. Try your best to take note of the quantity of each food, portion sizes and how you feel. Do you feel tired after eating carbs in the morning for example... Be consistent. If you cannot sustain something for longer than 3-4 weeks then chances are you have restricted yourself of something too much. Take a step back, build something that you can sustain and enjoy. Share your journey with someone. Have someone keep you accountable of your progress. This will keep you motivated and ensure you are keeping up the work. Be patient. You don't gain weight after 'letting your hair down' on the weekend, you definitely won't lose weight after your first exercise session. It takes time... No one said it was easy, but it certainly is simple!

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****** MISLEADING FOOD MYTHS ****** There is so much information available to us on the internet, magazines, social media etc regarding nutrition, that it can all become confusing and misleading. You aren't sure who or what to believe, you end up with this misleading information that doesn't give you any results and a possible bad relationship with food. I'm gonna break down some of the most common myths that I see and hear so often: Firstly, most of these below are what poor coaches/companies throw out there to make them seem they have this 'magic information' that will give you these miracle results. They are just very good with their words and marketing i'm afraid... - Insulin makes you fat! NO. Just NO. Insulin help you transport nutrients into your cells. It doesn't create its own energy/calories. Only too many calories (surplus) over a period of time will store fat. - Carbohydrates, fats and proteins makes you fat None of these make you fat. What stores fat is consuming too much of these. Once again too many calories. Not the macronutrient itself. - Lemon/herbal tea to detox/cleanse the body Cleanse and detox the body from what?? FAT... Most people don't actually know what they are even detoxing the body from, but it seems to be a popular process to do so. Detox means: 'to rid the body of toxic or unhealthy substances' Well, this is why we have a liver... <--- KEY POINT HERE!! The liver will 'detox/cleanse' the body from any toxic substances enters the body. Adding lemon to your water in the morning or drinking some stupid marketed tea will not detox the body as you are promised. Once again these are merely marketing strategies to make you feel they have something special that will change your life. They pray on the fact you are unsure what detox/cleanse actually means and sells you the concept that their ingredient can do so. However, lemon is a great idea for anyone who wants to add a bit of 'freshness' to their water or wants to add flavour to plain water. Take the above information and stop wasting your money on these herbal detox teas, save your money and invest it into a reliable coach who will provide you with useful and correct information...

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** LIKE AND SHARE TO WIN A FREE CONSULTATION AND ASSESSMENT ** (winner will be announced on the 6th December) *WHY YOU SHOULD HIRE A COACH* 12 weeks ago I hired myself a coach I wanted someone to help me with my own training, someone to do the thinking for me, Someone I could relate to and MOST importantly, someone who would keep me accountable of my actions. Question what I’m doing and help me understand the rationale behind stuff So, why should you hire a coach? Well, There are many reasons as to why you should hire a coach, Firstly, they will (hopefully) have everything planned out for you, your training programme and maybe a little on nutrition (depending on who you hire), so you don’t have to think for yourself. Paying for their expertise right… You want someone to teach you whats best for you and what is going to give you the best results you want, You want someone who is going to PUSH and MOTIVATE you when times get tough, You want someone to GUIDE you through the journey, make sure you are on track and doing the right stuff, You want someone to make your journey as SIMPLE and EFFECTIVE as possible Someone who you can RELATE to, You want someone to keep you HONEST, keep you ACCOUNTABLE for your actions, someone who will QUESTION what you are doing and TEACH you what you would need to do on your own. Someone who can increase ADHERENCE to your journey and finally get the results you want. Hiring a coach/mentor is probably one of the best investments you can make to your life. In my opinion it has been one of the best investments I have ever made since entering the fitness industry and I can’t recommend enough that you too should hire yourself a coach. Finally be able to achieve those goals you've always wanted, but never been able to achieve on your own. Grab yourself a coach, grab a new friend that will offer their 100% support to your journey!

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************Weight Loss Confusion************ Do these sound familiar? Something you've been telling yourself lately? - "I'm training 5 times a week and I'm still not losing weight" - "But, I'm eating healthy" - "My metabolism is slow and different" - "I hold too much water" These I've heard more times than I can remember, numerous explanations of why clients can't seem to lose weight. Nutrition can be complicated and losing weight can be hard and a struggle. At times numbers will stall and you will feel like you want to give up and say 'F*** It,' but weight loss is pretty simple to be honest... In order to elicit weight loss we need to place the body into a calorie deficit, no special magic trick or food, just simply burn more calories than you consume. If you are eating in a calorie deficit consistency over time, inevitably you will lose weight. (This however does not mean you must starve yourself in order to lose weight) Place your body into a decrease of calories between 5-10% of your daily calorie intake (the lower the percentage the better the sustainability and adherence). Here is a few simple tips on how to make this happen without changing too many things: - Eat slower (idea of becoming fuller quicker) - Walk more (increase the amount of calories you burn) - Reduce your portion sizes - Exercise more often