Excess Caffeine

The reason I say 'excess' is because caffeine isn't all that bad, certainly nowhere near as bad as sugar ,alcohol and processed food. In fact, it has a few health benefits and if you enjoy it, caffeine can form a healthy part of your diet.

Most people have their caffeine fix in the form of coffee or tea, but it is worth remembering that its also found in green tea, certain painkillers and cold and flu remedies and chocolate. 

Im sure most of you know I am a coffee fan, and a couple of cups a day is fine. Caffeine isn't the problem itself its the way we tend to drink it. Huge lattes full of cows milk and sugar or worse those cream filled frappuccinos are loaded with processed rubbish and sugar. So many people have 'calorie blindness' with their drinks, They forget that a large latte with sugar can contain up to 300+ calories and will happily drink 2 or 3 of them a day. Now I'm not a big fan of calorie counting, but calories can soon add up (especially in the form of sugary drinks) so try and keep a close eye on what you're drinking. The key to coffee is to keep it simple, have it black and organic or with a little full fat organic milk or cream, Coffee is great for a little kick before a workout too and its definitely something I have been having just before I train, my choice is a double espresso, that soon sorts me out. Living in southsea is a bit of a nightmare when it comes to coffee as we have a such huge choice now with local independent coffee shops with great coffee and sometimes you just cant help yourself. 

Too much caffeine though overstimulates your nervous system causing you to pump out the stress hormone cortisol which can cause fat storage, so if you are drinking coffee all day you are flooding your body with fat storage hormones. Too much caffeine also means you're not drinking enough water which is vital for flushing out your system and transporting all the goodness from your food around your body. 

So if your sat reading this with a cup of coffee in your hand, ask yourself what number of cup are you on for the day and also could it be a glass of water your holding instead.

Great South Run Recovery Tips

What you do - and don't do - after you cross the finish line of a run determines how quickly you'll recover, if you don't want to be walking like John Wayne after the race then you should definitely  read my tips.

AT THE FINISH LINE: DO - keep moving for 5-10 minutes. / DON'T - perform any static stretches.

WITHIN THE HOUR: DO - eat a carb rich snack or drink. / DON'T - stand around in damp sweaty kit.

IN THE AFTERNOON: DO - have a power nap of 30mins. / DON'T - use any anti-inflammatory painkillers.

LATER THAT EVENING: DO - have a milk based drink before bed. / DON'T - drink excessive alcohol.

THE NEXT DAY: DO - try wearing compression tights. / DON'T - go near people with colds.

2 DAYS LATER: DO - a gentle swim. / DON'T - go for a run.

3-4 DAYS LATER: D0 - have a sports massage. / DON'T - have an ice bath.

5-6 DAYS LATER: DO - a run, just 20-30 minutes. / DON'T - try any interval/hill based runs.

Good luck to everyone doing the Great South Run this year. If you would like any more information or tips on preparation and recovery for this event visit my contact page and I will be happy to help.

My 7 Best Pre-Workout Foods

I regularly get asked by my clients, "what shall I eat before I workout", Too little will leave you feeling faint, too much will leave you feeling sick. If you want to really get the most out of your workout its vital you fuel the body before hand, so be prepared to munch your way to success....

1 - BANANAS - Known as nature's power bar, they are packed with carbohydrates and potassium, which supports your nerve and muscle function.

2 - OATS - They are full of fibre, oats release carbohydrates gradually, due to this slow release energy levels are kept consistent throughout your workout , meaning you can train harder for longer, oats have a great source of vitamin b which helps convert carbs into energy.

3 - CHICKEN, BROCCOLI, SWEET POTATO - If you are working on building muscle mass or plan to hit your circuit training hard, then this cheeky little combo is a must for you, I know it is classed more as a meal than a snack but its highly recommended and if its good enough for the pro athletes of the world its definitely good enough for you.

4 - DRIED FRUIT - For a quick and easy pre-workout snack, get on some dried berries,apricots, figs, and pineapple. these are all a good source of simple carbs that are easily digestible.

5 - WHOLE GRAIN BAGEL - One slice of a wholegrain bagel is an excellent source of carbs. you can either add some hard boiled eggs to it for a high protein hit or some low fat turkey. Or maybe a nice spread of natural peanut butter...

6 - FRUIT AND GREEK YOGURT - This is a killer combo, the fruit is full of carbs while greek yog packs a protein filled punch. The carbs in the fruit break down quickly and are used as fuel during the workout, and obviously the yogurt stores for a little longer and is used to prevent muscle damage.

7 - TRAIL MIX - Nuts do have high fat content I know, but they do provide the protein and calories required if your goal is muscle mass. If your goal is the complete opposite then steer well clear. I don't want you all biting my ear off telling me your getting fat because your eating trail mix before you workout.

TIP - Make sure you have your pre workout snack 30-90 minutes before you workout, so you dont feel bloated, if you are eating a larger meal like the chicken, broccoli, sweet potato etc then wait a full 90 mins, if its just a banana then 30 mins should be fine.

I currently have availability for Personal Training at Sweat Southsea, if you are interested get in touch via my contact page.


100 Mile Charity Bike Ride

So July is finally here and the countdown is on for the end of the month already for myself, This isn't because I am wishing the month away but due to the fact that I am cycling 100 miles for Charity come July 30th.

The charity of my choice is Breast Cancer now, and I am  looking to raise a total of £650.


I have recently lost a family member to Breast Cancer and for this reason I wanted to help the charity and thousands of women it affects daily anyway possible, and thats when I signed up to cycle the Prudential RideLondon.

Breast cancer is the most common cancer in the UK.

Every year around 11,500 women and 80 men die from breast cancer – that’s nearly 1,000 deaths each month.

Thanks to research, more people are surviving breast cancer than ever before. More than 80% of women with breast cancer are still alive five years after diagnosis but around 50,000 women are still diagnosed with breast cancer each year.

I have been training for the ride and preparing for it as much as I can by either pushing myself in the gym with gruelling sessions or waking up on a Sunday at 6am and going for 50-70 mile rides. I am really looking forward to the ride and helping the amazing charity as much as I can anyway possible.

If you are interested in making a donation to help me raise my target of £650 then please visit my Just Giving Page, 


Any donation is greatly appreciated. 

Fitness Festival Highlights

Helping   inspirational People prove anything is possible. Just what the fitness festival is all about.

Helping inspirational People prove anything is possible. Just what the fitness festival is all about.

Sweat outdoors for adults and children run by myself and another Sweat trainer Yasmin Antonia.

Sweat outdoors for adults and children run by myself and another Sweat trainer Yasmin Antonia.

Demonstrating a lunge to the kids of Sweat outdoors.

Demonstrating a lunge to the kids of Sweat outdoors.

Core strength required for the above exercise, mixing up the use of a plyometric box.

Core strength required for the above exercise, mixing up the use of a plyometric box.

Setting someone the challenge of as many burpee's & box jumps in 1 minute.

Setting someone the challenge of as many burpee's & box jumps in 1 minute.

The Sweat Team.

The Sweat Team.