As your personal trainers, it is our job to take care of every aspect of your training and to keep you motivated to the end of each session and beyond.


However, we are not there to oversee every meal and snack time, so our nutritional advice can only go so far!


That is why, whilst you are training, try to keep these things in mind as they will help you greatly on your journey.


Rick's Top Tips!

  • Never skip breakfast – Why?

This is because your body will interpret it as though you’re being starved and it doesn’t know when or even if it’s going to get another meal, so as a result when you do finally eat; the energy from your food gets converted and stored into fat.


Also, if you’ve never eaten breakfast, don’t worry. You’re not alone. With perseverance and will power, it takes on average 2 – 3 weeks for it to comfortably become part of your daily routine.

  • Always have a glass of water to drink during your meal – Why?

Taking regular sips of water throughout your meal will take up space in your stomach without adding calories. This will allow you to get fuller quicker and therefore reduce the amount of food you consume.

  • Try not to eat after 8pm – Why?

In the evenings your body is in a furthered state of rest, so adding a dinners worth of calories will not get processed to efficiently. Instead it will sit undigested in your stomach leaving you feeling sluggish, bloated and tired in the morning.

  • Try to reduce all processed foods, ready meals and takeaways – Why?

Because they are seriously high in fat, salt and sugar and are taking years off your life!

  • Reduce the amount of salt you use when cooking and eating – Why?

“I can’t eat without adding salt! Everything would taste so bland without it.”


Well… Without it, you would –

  • Lower your Blood Pressure.
  • Reduce your risk of a Heart Attack / Stroke.
  • Reduce your risk of developing dementia.
  • Reduce your risk of developing kidney disease.

After a while, your taste buds will adjust!

  • Cut down on chocolate, cakes, crisps and biscuits – Why?

Again, because they are seriously high in fat, salt and sugar and are taking years off your life!

  • Reduce your alcohol intake – Why?

Alcohol contains a high number of “empty” calories which means they do not provide you with much energy. Instead, they convert into fat stores.

  • Cut down on your Fizzy drinks especially if you have children – Why?

Fizzy drinks contain so much sugar and caffeine that it’s not even funny! And yes, when consumed in large amounts will make you gain weight.


Even the reduced sugar (diet) and sugar free versions expose you to industry chemicals that you would otherwise have no natural contact with.

  • Actively reduce your tea and coffee intake – Why?

Tea and coffee contains caffeine and the amount that you consume throughout the day soon adds up. This in turn can cause insomnia, your heart to beat faster, and make you more irritable around others.


It can also cause developmental and behavioural problems in children.

  • Do not overfill your plate and leave what you don’t need – Why?

So often we feel compelled to finish our plates. Is it because it’s rude not to or is it just a bad habit?


Reducing the amount on your plate reduces calories and will aid in your weight loss.

  • Eat your food slowly and chew more – Why?

Following this advice gives your stomach a chance to tell your brain that you’re getting fuller which will help you to not over eat. It is also good for your digestive system.


Remember - You've got to want it to achieve it!