First thing to remember: The very important rule:  If the race is important to you, nothing new on race day!  Do not be tempted to try that snack new bar in the vendor village. You have trained hard for this event so no point screwing up your chances by putting…

The Week leading up to your Race As you are heading into your race week your training phase will be Competition Phase.  During the Competition Phase your macronutrient intake will switch slightly to slowly increase your carbohydrates and fully build your glycogen stores.  During the Prep Phases you will most…

Why Eat after a workout Focusing on recovery is one of the most important and often overlooked aspects of proper sports nutrition. An effective nutrition recovery plan supplies the body with the right nutrients at the right time. Recovery is the body’s process of adapting to the previous workload and…

Why Eat before a workout The main goal of eating before a workout is to replenish your glycogen, the short-term storage form of carbohydrate.Glycogen supplies immediate energy needs and is especially crucial for morning workouts, as the liver is glycogen depleted from fuelling the nervous system during sleep. The muscles,…

Creatine has been a popular supplement in the UK for a few years now but just recently it seems to have blown up and I get a lot of my athletes asking me “ Should I be taking it?  In short, my answer is usually YES! Male or Female… just…

This is a question I hear a lot! Usually it means the person asking the question is only focussing on the number on the scale and that is not something I’m a huge fan of (but you can read all about that in my next blog!). Hopefully you know by…

The last in this series of three (the other two being 1:Understanding Protein and 2: Understanding Carbs) and it’s time to get to grips with fat. Fat is essential to our diet. We need to consume some fat as it contain important nutrients and essential fatty acids. Vitamins A, D,…

Following on from my last post about Protein (Understanding Protein-the basics) now lets look at the next macronutrient – Carbohydrate or Carbs. Now, Carbs get a really bad rep and a lot of fad diet trends will preach the virtues of removing carbs from your diet. The true fact is…

If you are trying to change your body composition then you need to get to grips with calorie deficit (you can read more about that here in a previous blog; Calorie Deficit ) AND balancing your macros. Calorie deficit will equal weight loss. Balancing macros will ensure fat loss. When…

I stopped drinking alcohol back at the end of 2019, purely because I wanted to see what life would be like. I didn’t have a problem with alcohol at all, I didn’t ever really drink to excess but just wanted to see if would make a difference to my life,…

PLEASE, Please stop giving your hard earned money to lazy bloody Herbalife distributors! *This was originally a facebook post but deserves a space here 🙂 Yes, learning about nutrition and how to successfully manage your diet (which just means your daily intake of food and drink) may take a little more…

I get asked by my PT clients all the time about macro’s (macronutrients; carbohydrates, protein and fats) but we don’t really talk about the micronutrients, those all important vitamins, minerals and trace elements. FACT: No matter how hard you train, you cannot out-train a bad diet. So yes, you should…

You’ve probably heard the term Calorie Deficit. It’s almost like its the new topic topic for the fitness world but it has long been know that when it comes to losing fat, it is the only real way to go.  It’s not new, it’s not even that exciting (apart from…

One of the first things I knew I had to do as part of my IM journey is lose a bit of fat and get as lean as possible. I am by no means big but by making myself as lean as possible I give myself another key for success,…

I’ve been inspired / pushed to write this blog post due the amount of women who are either doing slimming world (SW), have just done SW or are thinking about doing it and are becoming motivated not to train or workout. I am not here to slate SW (well, maybe…