Subscribe to Our Newsletter
Get motivating health and fitness articles sent directly to your inbox.

You will love the content you get 

  • ​You get tips on managing stress, 
  • Ways to stay motivated, 
  • Healthy and tasty recipes. 
  • Weight loss and diet myths revealed
  • How to conquer procrastination.

You can unsubscribe at anytime and your data is super safe.​

Why plus sized women make great girlfriends and wives April 19, 2021
My facebook and youtube newsfeeds are awash with videos of men who dump their girlfriends for their weight.

Over the last few weeks my facebook and youtube newsfeeds showing stories of men dumping their girlfriends for putting on weight.

Well check out my latest video blog detailing why you would be very lucky to go out with a plus sized lady. It's called Why plus sized women make great girlfriends and wives.

Let me know your thoughts.​

why you can’t lose weight

The problem is sugar.

You eat way too much of it, probably without even realizing it.

The great news is that as soon as you cut down on all that sugar the weight will fall off quickly and automatically.

To help you cut out the sugar once and for all, here are 5 sweets you should stop eating, and a healthy substitute for each.

1. Stop this Sweet: Candy

Nothing gets refined sugar circulating through your body quicker than a fistful of candy—and if you’re in the habit of eating candy daily then your body will crave it.

Candy has virtually no nutritional value, other than caloric energy, and will quickly end up stored on your body in the form of unwanted, annoying fat.

Do This: Swap candy out for a handful of unsalted nuts, a few pieces of unsweetened, dried fruit, or a small square of very dark chocolate (at least 72% cocoa content).

2. Stop this Sweet: Baked Goods

Cake, cookies, brownies, pastries, donuts, and pies are filled with sugar. While these may not taste as sweet as candy, the combination of refined sugar and white flour will spike your blood sugar just the same.

Very much like candy, regularly eating baked goods may become a habit. Break yourself of this and you’ll find the number on your scale going down rather than up.

Do This: Put down the cookie and reach for a piece of fresh, seasonal fruit. Fruit is nature’s candy and is every bit as blissful as a slice of cake. Serving a beautiful fruit platter to guests can be as delightful as any baked treat.

3. Stop this Sweet: Ice Cream & Frozen Yogurt

Nothing makes you feel as happy and carefree as a bowl of creamy ice cream…until that ice cream makes its permanent home on your waist. Very much like candy, ice cream has few nutritional benefits.

Do This: Mix unsweetened, nonfat Greek yogurt with a scoop of vanilla protein powder and mix in some chopped, fresh fruit. This creamy delight is much lower in sugar than ice cream and tastes amazing!

4. Stop this Sweet: Soft Drinks

A regular can of soda pop contains the equivalent of 10 packets of sugar. That’s more sugar than you should consume in a full week!

Soft drinks something that you get into the habit of drinking and then do without thinking. The good news is that a habit can be broken and then replaced with something healthier.

Do This: Take soda pop out of your diet. Period. There are plenty of other, healthier, beverages available to you. Try the recipes for Spa Water below.

5. Stop this Sweet: Blended Drinks

Smoothies, blended coffee drinks and milkshakes are all tempting treats, especially in hot summer months. Don’t give in to the temptation!

These items are even more deadly than most treats since they are consumed through a straw and don’t make you feel full. Let me assure you that even though you don’t feel full, like you would after a piece of cake, you’re still taking in a bunch of sugary calories.

Do This: Make your own healthy blended drinks at home by using natural sweeteners like stevia, or simply by using fruit. Blend a delicious protein shake with ice, milk and protein powder.

A great thing to remember is that once you’ve fallen out of the habit of eating sugar, your body will no longer crave it.

This means that each day spent in discipline will bring you closer to the day that sugar no longer has a hold over you. Imagine how much happier and healthier you will be!

Eating healthy is half of the battle when it comes to fitness and wellness. The other, equally important, side is maintaining a regular, challenging exercise program.

For an exercise program to be challenging it must always be changing. That’s why my workouts are never the same.

It’s my goal to get you into the best shape of your life. Call or email today to begin your transformation!



Be Kind to Your Joints

Go-to exercises for those who exercise with their joints in mind.

Your joints are where two or more bones come together to allow your body parts to move. Major joints include the knees, hips, elbows, shoulders, spine, hands, and feet. As you age, the cartilage that covers and cushions the bones that meet at joints may wear down and weaken. In addition, the membrane that surrounds your joints may thicken and become inflamed, only adding to your problem. And arthritis and inflammation may set in.

Without your natural shock-absorbers doing their job to protect your joints, certain movements and exercises may become painful or worsen your condition. If you’ve got weak or painful joints, it’s best to avoid high-impact exercises that place extra pressure or strain on your joints. But don’t give up on exercise. You can still burn calories and stay healthy. You’ll just need to practice joint-friendly, low-impact activities. Here are a few to get you started.

#1: Walking

The most popular low-impact exercise is walking. It’s simple, convenient, and requires no special equipment. Because it’s so simple, many question whether walking will provide the fitness results they’re looking for. Here are a few ways to step things up a notch in your walking workout.

First, pick up the pace and walk faster. Need more intensity? Add intervals. Do this by alternating between walking at a brisk pace or going up hills for short periods of time and walking at a slower pace, downhill, or on level ground. You should also swing your arms as you walk or consider using walking poles. Don’t carry weights as you walk, as this can do more damage than good.

#2: Hiking

If you’re tired of walking on the treadmill or around the block, hit the trails for a low-impact workout. You’ll get the added benefit of enjoying fresh air and time out in nature. Hiking, especially up and down hills, is a great way to work your lower body muscles. Carrying a backpack adds to the intensity and calorie burn.

#3: Stationary Cycling

It can be hard finding a low-impact workout that torches calories, but stationary cycling fits the bill. Cycle at a vigorous pace, and you’ll burn up to 700 calories in an hour. Add interval training to your cycling workout and your calorie burn will get even higher, both during and after your workout. Need some motivation? Join a spin class in person or virtually.

#4: Strength Training

Whether you’re lifting weights, doing bodyweight exercises, or using battle ropes or elastic bands, resistance training can provide a safe, low-impact way to get exercise, strengthen bones, build muscle, and burn calories. Just be careful. Certain strength-training exercises have high impact. Work with your trainer to develop a routine that focuses on safe, compound exercises for the best bang for your buck.

#5: Rowing

Rowing is an effective low-impact cardio exercise. No matter if you’re on a rowing machine or in a boat, you’ll get a full body workout that tones your upper and lower body muscles. As an added perk, it does it without the risk of injury associated with high-impact exercises. At a steady stroke rate of 150 watts, you’ll burn more than 700 calories in an hour.

#6: Swimming

Looking for one of the best workouts that protects weak or painful joints? You can’t do better than swimming. Thanks to the buoyancy of water, there is practically no pressure on your joints. While you can burn serious calories swimming laps, you don’t have to go back and forth. Anything you do in the water provides a variety of ways to get an effective full-body workout. So walk, swim, or do aerobics. You’ll feel better and so will your joints!

Safety First

Besides being joint-friendly, low-impact exercises have a lower risk of injury. So if you’re easing into exercise, low-impact is a safe way to get started.

Better than Soda Pop

You know that soft drinks aren’t good for you…and yet you still drink them. I understand that plain water gets boring – especially when you’re having a party or gathering, so I’ve come up with the simple Spa Water recipes below and quickly turn plain water into an exciting and refreshing treat without added sugar or chemicals:

  • Citrus: Slice an orange, lemon, and lime into a large pitcher of water. Add ice, allow to chill for 1 hour before serving.
  • Raspberry Lime: Slice a lime into a large pitcher of water, add a handful of raspberries. Add ice, allow to chill for 1 hour before serving.
  • Strawberry Basil: Slice 10 strawberries into a large pitcher of water, add 5 leaves of basil. Add ice, allow to chill for 1 hour before serving.
  • Watermelon Rosemary: Place ½ cup of small watermelon chunks into a large pitcher of water, add two sprigs of rosemary. Add ice, allow to chill for 1 hour before serving.
  • Pineapple Mint: Place ½ cup of small pineapple chunks into a large pitcher of water, add 15 mint leaves. Add ice, allow to chill for 1 hour before serving.

Low Sugar Smoothie Bowl

​Here’s a fun new way to create lower-calorie, lower-sugar smoothie bowls that work for your fitness goals, your health and your fat loss! The secret ingredient to use is FROZEN CAULIFLOWER RICE! This simple technique allows for your smoothie bowl to have a creamy, dreamy consistency while reducing the calories and sugars of large quantities of frozen fruit. 

Courtesy of RealHealthyRecipes.com

What you need
Servings: 1

½ cup frozen cauliflower rice
1½ inches frozen banana
1 teaspoon Peanut Butter
¼ cup almond milk (or to fill line)
1 tablespoon unsweetened cocoa powder
1 scoop Chocolate Protein Powder

Optional Toppings
sliced almonds
fresh berries
dried fig
shredded coconut​
lily’s chocolate chips (stevia sweetened)​
pomegranate seeds (arils)
Banana

Instructions

1. Place all ingredients in a Ninja Foodi Smoothie Bowl blender or a high-speed blender and blend until smooth. Pour into bowls and garnish with your favorite toppings. Enjoy immediately!

Nutrition
One serving equals: 231 calories, 5g fat, 73mg sodium, 21g carbohydrate, 6g fiber, 4g sugar and 30g protein

James Bond

Crookes
Sheffield S10 1TB, South Yorkshire

08082221007