Well People,

it is not easy that is for sure and especially NOT in this weather...scraping ice off my windscreen at 7am is a killer in itself... However I am getting really into it and also concentrating on my nutrition, which Liam says is key Here are his top 10 tips on that matter;

Getting your nutrition right is hard. There are a lot of conflicting diets and you along with millions of people are just unsure what to believe and follow. Nutrition accounts for 70% of your fat loss so it’s important you get it right as no training will out do what you chew on.

After working with hundreds of people this really is make or break for your results. A lot of people get into bad habits as they get older, skipping breakfast, hardly drinking water, eating big meals at night and sometimes eating too little!! So today I have condensed my eating philosophy into 10 points so it’s a bit easier to take in . Ok…

Eat Frequently When I first tell people to eat 5 or 6 times a day they look at me all puzzled. Fat loss is all about controlling the amount of insulin (the horrid storage hormone) eating small and frequently will help do this. This will also rev the metabolism and you’ll start burning fat big time.

Go Light at Night As you go through your meals during the day they should get slightly smaller so you end the day on the smallest and lightest meal. Big meals at night play havoc as your metabolism will not be able to expend all those extra calories!

Watch Your Portions I don‘t believe in calorie counting but I do believe in watching portion sizes. Like in the points before eating small and regular will rev the metabolism and get your body in to fat burning mode.

Eat Lean and Clean You should be basing your meals on lean protein, fruits, vegetables, and healthy fats. Not only do they taste good, your body will work more efficiently and your energy will sky rocket.

STAY AWAY from processed and sugary foods. Carbs Are OK Yes, you should be limiting breads, pastas, cereals, potatoes and other starchy carbs but if you are going to eat them try and have them in your first 2 meals of the day and before a workout helps. Also make sure these are whole grain and NOT refined white carbs.

Avoid Dairy I choose to avoid dairy and so should you. Rice milk and almond milk are great alternatives; there are tons of options on the market. Try avoiding it for 14 days and see how you get on, I think you may stick with it.

Hydrate! Drinking water is so important. You should be aiming for 2-3 litres a day. Early in the morning is a prime time to get water down you. I start the day with two pints of water as I know that my body will be dehydrated through sleeping at night. Try and swap tea and coffee for green tea and juice and fizzy drinks are a no no! Adding lemon and lime to your water is a good thing to do, the best way to drink enough is to fill a 2 litre bottle and sip it throughout the day.

Limit Alcohol Everyone likes a drink along with me but while trying to get into shape it is important that you do this occasionally and in moderation. Alcohol is just empty calories.

Don’t Fear Fat! YES eating fat is good! But the right fat…Monounsaturated fats to be exact. Avocado’s, nuts, seeds, and oils are all great sources.

It is important you do this as you will be cutting starchy carbs which would have been your main energy source so these healthy fats will replace these.

Supplements Basic supplements can help your body recover quickly after training and just generally help maintain good well being. Taking a multi-vitamin along with omega 3 capsules is a good place to start. If you are training with me and would like some recommendations on some good ones please speak to me.

Well dear followers... more pictures of me and also some measurements next time... so no hiding... till then... ciao for now Miriam