I came to John with the aim of losing weight and getting in better shape for my holiday, and for starting back to rugby. While I have always enjoyed physical exercise and going to the gym, I struggled with the lack of accountability when training alone.

As I have never had a personal trainer I didn’t know what to expect. John provided me with the support and information I required to reach my goals. Although it was challenging at times, John motivated me to keep up the hard work and was always available for advice.
The use of a private gym and 1 to 1 training ensured that all sessions continued uninterrupted.

I would highly recommend personal training with John as he helped me achieve the results I wanted in a short period of time.

(Weight loss) 1st 12.4

(Body fat % loss) 7.2%

Eating out can be a big part of our lives, whether we are catching up with friends, celebrating or just as something to do.

You need to be in control of your diet, but not let the diet be in control of you. If you are not going out for a meal because you are on a diet then you need to rethink your approach. Yes if for example you are in preparation for a competition, there will be more sacrifices, but for most of us we do not need to go to such extremes.

Here are my top tips for making the process a little bit easier:

1) The majority of restaurants now have their menus online so I suggest that you decide what you are having beforehand (some places let you create your meal beforehand so you know the calories and macro-nutrients).

2) Make specific requests. This takes confidence to do but you are paying for the meal so you have a right to know exactly what is in it.

3) Some places are more about quantity than quality, so just because a meal is set down in front of you doesn’t mean you have to eat it all. Eat what you want then when you’re done with it, give it to the local bin at the table who eats everyone’s leftovers (please don’t let that person be you).

4) If you are choosing somewhere to eat, I suggest you choose somewhere that has calories calculated for each meal, if so then you are onto a winner.

5) Plan the rest of your meals around it. You might have a smaller lunch to help keep everything in check.

6) I have clients who send me menus for places a few days beforehand to help with their selections. This might even be an option for you.

Enjoy your diet and don’t let it dictate your life.

When we think of a diet that helps us to lose weight we usually associate this with the thought of going hungry. Yes at times there is a certain degree of discomfort but for the majority of the time, you can help to avoid the hunger feeling and eventually the binge. Here are some tips that might help:

1) Food Diary – Try and be mindful of what you eat. If you are aware of what you eat you are more likely to keep the hunger under control. You should be able to differentiate between craving food and being hungry.

2) Eat Regularly – You do not need to eat 6 meals a day, but smaller more regular meals can help to control hunger. The longer you leave between meals the more the hunger can start to build and overeating can occur.

3) Water – Ensure you are hydrated throughout the day as people can confuse hunger with thirst.

4) Sleep – If you become sleep deprived then you are more likely to overeat especially if you are chasing an energy boost. When you’re tired you make poorer / sluggish decisions especially in food as you can’t be bothered to cook so you go for the more convenient option, plus you then usually stop tracking.

5) Keep Busy – Plan out your day and try to keep busy, schedule in your workouts/ walks and downtime. This should control the hunger, as if you sit in front of a T.V. for hours on end and you are watching advertisements about Coke and pizza, then you are going to start having cravings for them.

6) Increase Protein in Meals – Protein can help to suppress your appetite. Try and get protein into each meal, especially breakfast.

7) Chew Food rather than Drink It – We get a better sensation of fullness when we chew and eat solid food rather than drinking a protein shake, for example. This is due to food having a longer contact period with the taste buds. Word of warning – it is also very easy to over consume calories when they are broken into liquid.

8) Timing – When do you start to get hungry? If you start to get hungry an hour before lunch then I recommend that you up your calories for breakfast. Seems very simple but can be very effective. Plan snacks into your day as well, especially if you are in a job where your breaks are not fixed.

Hopefully you found this article helpful and it will help you to avoid the hunger pain, keeping you on track.