Yesterday was the first full day back to reality for many. Which means a large number of you will  be returning or starting their health and fitness regimes.

Here are some pointers to get you started correctly.


Protein and carbohydrates have 4 calories per gram. Fat contains 9 calories per gram.

You CAN eat carbs after 6pm (I don’t know where 6pm started, whats the difference between that and say, 5pm or 7pm). They won’t make you fat. Eating excessive calories will.

Your body does need some sugar. Going on a ” sugar” detox for a month is pointless. Just eat less of it full stop.

If you start to exercise. Increase your protein intake. Your body needs it for recovery.

Anybody who says don’t worry about calories to lose weight does not know what they are talking about. Yes you do.

You CAN over eat “healthy” food. If you do, you WILL gain weight.

There is no such thing as a super food.

Eating “clean” isn’t a thing.

If you want to become vegan/vegetarian do so BUT you will not lose weight any faster if you do eat vegan/vegetarian. It will always come down to the volume of calories you consume.

Supplements. They should do that ” supplement” your diet. Eat real food. Personally I think its pointless that most people take supplements.



Stick the basics. They work. Squat, press, pull etc.

If you want to build a good set of glutes then squat, lunge etc. Wrapping a dyna band around your legs and walking up and down the gym is pointless.

If you are new to training. Doing a 4 day bodybuilding routine is pointless. It is pointless for most full stop, unless you want to enter a bodybuilding/fitness show.



Your kidneys and liver have one soul purpose, to detoxify your body. Sucking on some lemons first thing in the morning won’t do much. THE END


Personal Trainers: ( seeing as I am one )

If you are thinking of working with one. Make sure they seem honest and not going to make it up as they go along.

If they try to sell you a ton of supplements, run. If they try to sell you the likes of booty tea, run.

Qualifications. Not the be all and end all. I know some trainers who on paper are great but do not know how to apply it in a gym.

Like most things in life. You generally get what you pay for.

What ever you do. Do it for you and enjoy the process 👊