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Are you starting off next year, like you start off every year, with resolutions that you already know are destined to burn out around mid February? Maybe you even have an idea in mind, maybe you want to wait until after the Christmas period is over?

There is a reason you make new years resolutions every year, it’s because we all to often set our goals too high, or make them too vague, and never actually think about what it might mean for making changes on a day to day basis. Perhaps you get sucked into the social media version of what healthy eating is, or you subscribe to the notions that your fitness ambitions need to be hardcore, or you get behind the idea that you need to cut out almost everything from your diet and survive off of a diet of meditation and lettuce?

I stand against all of the above, and I would confidently say that I could help you reach New Year’s ambitions (if they are related to health & fitness), and that it will be easier than you think it will be or should be. One word that is thrown out as a buzz word quite a lot is tailored nutrition, real tailored nutrition cannot be given to you day 1, it is like figuring out a puzzle, and can take some time, real tailored nutrition is when you actually enjoy your diet but still get all your goals with no compromise on your health.

Here’s a list of things that won’t happen if you book a consultation with me for January:

  1. You won’t be banned from drinking alcohol.
  2. You won’t have to avoid chocolate or whatever your favorite treat food is.
  3. You won’t be eating only lettuce.
  4. You won’t be eating foods you dislike.
  5. You won’t have huge expensive shopping lists.
  6. You won’t be spending your life in the kitchen.
  7. You won’t be disappointed.

Fill in the forms below to book a consultation or to inquire about the fitnut online coaching services, and I’ll get in touch with you ASAP. Book in advance for January and you’ll receive a 20% discount.

Book a consultation today and get your New Year’s Resolutions on track once and for all.

‘Tis the season to be jolly, but it doesn’t need to be the season to ruin all of your health & fitness ambitions.

If you are like me, and all of the clients I ever had, or, you are just a normal person, then this topic will probably concern you, year in, year out. So what can you do to make sure that you don’t have to sacrifice fitness goals for festive celebrations, or vice versa. I am not one for ruining Christmas, so I looked closely to figure out some surprisingly easy things we can do on a day to day basis to manage weight, health and social life. I think it’s possible to do it all, so that everybody wins, here’s how to do it.

#1

Don’t buy those boxes of Roses or Celebrations, these are diabolical for weight management and general health. If you don’t have them in your house, you don’t eat them, simple, the mantra “out of sight, out of mind” rings true here. Three Roses sweets contain 160 calories, need I say more?

#2

Don’t binge blindly, or inefficiently. Indulging has become part and parcel of Christmas, go for seasonal treats, not treats that are readily available all year round. If you selectively opt for treats, you will be less likely splash out.

#3

This one is simple but useful, if you drink spirits, go for clear ones and try mixing them with water, sparkling water or sugar free soda options. If you are a beer drinker, make every 2nd drink non-alcoholic, or make it a sparkling water. These small decisions add up, and gain compound interest over a month of heavily socializing.

#4

Under no circumstances should you get a takeaway after a night of drinking. For a myriad of health reasons, including the fact that alcohol acts as an organic solvent, enabling frying chemicals like acrylamides to get into your circulation (really not good), you are adding North of 1000 calories on to night of liquid calories. One night like this is enough to undo 5 days of “good behaviour”.

#5

Just because it’s Christmas time does not mean you have to be a slob. Whip out your smartphone and aim to hit 10000 steps per day, research shows that this is the amount of activity that can positively impact waistline and general health. Try get to the gym or pool before a night out, to help somewhat balance out the calorie intakes.

#6

Try actually chewing your food. This one gets a lot of people. You are supposed to chew your food 20-30 times per bite, nobody does that (certainly not me), aim for 10-15 chews per bite, cutlery down between bites and sip some water or sparkling water with your dinner. I guarantee you won”t finish what a normal portion is for you.

#7

Eat your veggies first, then your protein, then your carbs. Just try it, you are less likely to go for seconds, order of eating actually can alter appetite, consumption amounts and how your body reacts to your meal after eating it.

#8

Don’t go mad on the sauce – metaphorically and literally. Keeping gravies, white sauce, cranberry sauces and dips to a minimum will really drop your calorie and sugar intake.

#9

Stop using oil like an Irish person. If you are roasting something, use 1kal spray oil, you’ll get the effect you desire, olive oil and the likes are meant to be freshly added to a cooked meal, not used as a cooking medium.

#10

Head over to my social media pages to get some useful tips & tricks, you can find my Facebook by clicking here, Instagram here and Twitter here.

#11

Get some peace of mind and sign up for January online coaching by clicking here, or booking a 1-2-1 consultation, which are all on special offer for the month of January.

Merry Christmas, and looking forward to helping you smash your New Year’s goals!

E

The gap between knowledge & success is application

It has become inherently evident to me that there are many things that do not work when it comes to giving out nutrition advice, and having people interact accordingly with it. One such factor was giving people overwhelming amounts of information, which I was privy to doing, with the intent of helping and informing, but in reality what happens is that people become confused, distressed, they don’t understand what figures apply where, and why. This became very apparent with a recent client, with whom suggestions such as low fat yogurts, microwave grains and ready made salads seemed like made up products, and the idea of reading a food label was out of this world.

So today, I am doing my first session of what I hope to become a main pillar in the services I offer, practical shopping guides, and my only regret is that I hadn’t thought of it sooner! What does this entail?

  • 30-45 minute shopping trip to your local supermarket (Aldi/Lild/Tesco)
  • A software analyzed report of your typical diet
  • Suggested meal plans
  • Suggested shopping lists
  • Meal prep guidelines & recipes

The session is basically a walking tour of a supermarket, discussing aisle by aisle, pointing out your habitually consumed foods that are contributing most to your calories/fats/salts/sugars and some suggested alternatives. Being shown first hand where to find the foods you need to plug the holes in your diet, and compiling a shopping list that meets your weekly needs, which will fit into both easy cooking and practicality time wise, followed up by a round up in my where we discuss budget/food storage/prepping and some finer points of label reading.

I really think this has the potential to actually reach into practical elements of healthy eating & living by ensuring you have:

1) A good food environment

2) Constant food availability

3) All your nutritional needs met

4) A plan

I will be properly rolling this out in the coming weeks, but will be taking bookings. If you are interested, and think this could benefit you, get in touch and let’s organize your groceries!

Get in touch via Facebook/Instagram platforms or email: fitnutspectrumfitness@gmail.com

Stay healthy,

Evan