Drink more water. Don’t drink your calories. There’s alot of complications that stem from making the wrong choice when it comes to hydration. As the body is 80% water. Hydrating with the right fluid is crucial. Water is the right fluid. Use it to your advantage. It’s a no-brainer. Water could also be the chariot that pulls you back to good health. Also, water is calorie free which means you will have more wiggle room for food. And if you’re adequately hydrated you won’t be as hungry. Drink 2-4litres per day.

Weight loss through weightlifting. I’m a huge fan of women who lift because of its calorie burning, bone strengthening, anti-aging qualities. What lifting heavy weights will do for a female is raise their metabolic rate, promote greater fat burning, and help give them more definition when they do lose the body fat off. It’s all to do with physical exertion and overload. The higher the amount of weight you move (safely and with correct form) the greater the amount of physical exertion, the more calories burned- the more weight lost. As you can see, what most women fear is actually what they should be doing. So, make sure you’re not making that mistake.

Don’t drink your calories. Knowing how many calories are in your drinks could be the difference between the way you are currently and ideal shape. A lot of people have vices when it comes to drink, rather than using drink to hydrate they must have taste, in comes the sugars, artificial sweeteners and preservatives. Rethinking the way you drink will save your waistline and your liver. Drink cold water; water is calorie free and your body burns calories just warming it up to body temperature.

In the metabolic equation, if alcohol is involved the body will fuel itself on alcohol first and put the brakes on fat loss and alcohol is calorie dense. So, with that said and the same fact that alcohol is calorie rich it could take a long time to burn off alcohol. Drinking alcohol whilst training and dieting towards a goal of fat-loss it is counterproductive and will cost you time and money, especially if you’re a regular ‘boozer’.

Lots of people skip breakfast thinking that it’s a good idea because they’re a) saving calories b) staying in bed for longer. But, what they don’t realize is they’re lowering their metabolism dramatically; The body will make cutbacks elsewhere; energy output will be low because input is low(meaning you slow down to a crawl and barely get through the morning) you’ll burn far fewer calories also. So, any calories you saved by skipping breakfast you gained by crawling (not literally of course). Skin, hair and nails will show up dietary deficiencies also. I always suggest that my clients eat porridge in the mornings; it’s easy, convenient and can be taken in a flask on the move. Most importantly, it’s slow releasing (keeps you fuller for longer, low calorie) energy.

In order to grow we must make sacrifices. Sacrificing teaches us discipline, it opens our eyes to the fact that things don’t always go our way. It makes us better, more well-rounded people. In order for something to be gained, something must be lost, this is called sacrifice; not in a malicious way, rather in a testing way, a testing that leads us to a fork in the road. Where we are given two choices, one of which is addition, the other is subtraction i.e strengthening or weakening. Will the choice we are going to make gift us progression or it’s opposite, are you willing to sacrifice something you deem important in order to attain something meaningful?

“How do I weigh the same but my clothes are looser because of training?”

Chances are you’ve increased muscle mass which is denser and therefore more compact than fat.

Which is bigger the kilo of concrete or the kilo of jelly? Picture the two abreast and it’ll make sense to you.

Do it now, not later. Whatever ‘it’ may be. Procrastination is a disease; it’s progressive. Do not make excuses that justify your feelings. Act now, get up! Prepare in advance, insure yourself, for challenging times will come and it’s better to be ahead of them.

“What we obtain too cheap, we esteem too lightly: it is dearness only that gives every thing its value.”-Thomas Paine. This quote is universal, it especially applies to good health, structural integrity, extended life, an athletic physical body. In short; put the work in and enjoy the longer       lasting treasures rewarded throughout your quest.

The reason why change is important, it affects all of us at some point and time in life. If we do not experience different things, then we still and will not grow in our everyday lives.  It becomes very important to recognize when there is a need for change. When our lives plateau or we feel the the need to improve in some way. We then need to make the necessary steps to make us happy and satisfied. Because without that progression, everyday life is monotonous and each day is the same as the preceding one. Every so often change something just for the challenge. Challenge is growth.