We are not chasing perfection with our diet, there will be times when we will want a treat. These low calorie snacks can help to keep you on track.

You might have a great day where you hit your proteins, fats and carbs and have 100 cals left over at the end of the day for a wee snack like a milky bar mousse.

Go for it!

My personal favourite is the milky bar slice.

A little known fact, I dressed up as the milky bar kid for fancy dress in P3. πŸ˜‚πŸ˜‚

P.S. I know these are low calorie but it doesn’t mean you get to eat 5 or 6 of them. πŸ˜‰

Always been a big fan of walking, now it’s even better!! πŸ•πŸ‘Ÿ

Benefits of walking:

1) Weight management.

2) Improvements to mental health. (Stress reliever)

3) Improves heart health.

4) Reduces chronic illnesses.

5) Lowers blood pressure.

6) Improves sleep.

The list could go on.

How do we get the 30 minutes of walking in each day?

1)Could you walk to work?

2)Could you schedule a walk with friends or family?

3)Build a routine/habit of getting 30 minutes of walking in each day. During this time you might reflect on your day or try to problem solve some issues. My own personal preference is to listen to music or podcasts.

Snacks are a huge part of anyone’s fat loss journey. If they are used correctly they can make the fat loss journey a lot easier but a lot of people don’t track their snacks and can easily slip out of their calorie deficit.

Here are a number of low-calorie snacks that I suggest for my clients.

-10 cal jelly frozen seems to be a favourite for some people!

-Fibre one bar microwaved with some low-cal Greek yoghurt is a treat I highly recommend.

I’ve only recently found these Special K bars but the amount of filling inside these are quality considering the lack of calories in the biscuits. πŸ‘

Hopefully you find something you are yet to try! 😁πŸ’ͺ

Mark Twain once said, “if it’s your job to eat a frog, it’s best to do it first thing in the morning. And if it’s your job to eat two frogs it’s best to est the biggest one first.”

I’m not into motivational memes, they do my head in at the best of times, but I love this saying.

Eat that frog means do the hardest task first. So while you are drinking your coffee and reading this, get the task you don’t want to do done today!

If you hate training legs, train legs today. Get the worst things done now and the rest of the week will be easier.

Happy Monday!!!

Success leaves clues. These 2 styles of fat loss always end with the same outcome.

Number 1 here will have quick weight loss but the results will slow down very quickly, leading to demotivation and then he will fall back into old habits, piling the weight back on plus more. Give it 6 months-year and he will try a similar diet with a different name.

You can’t blame number 1 for trying, he doesn’t know any better, probably creating his own diet on the bad information he is being fed from social media (no pun intended).

You know the stuff I mean, take this magic pill to help with weight loss and remember not to eat carbs because they are bad for you and make you fat. πŸ™„

When the guaranteed 4-week six-pack doesn’t appear he simply gives up thinking he’s not meant to be in good shape.

Number 2 usually achieves his goal because he is willing to take his time to achieve it and to also maintain it. Understanding the fundamentals of fat loss, that calories are king, simple tracking and being accountable to what he puts into his mouth will help him reach his goal.

The calorie deficit number 2 has created is sensible and maintainable. Each week he should have small victories on his fat loss journey. Plus his performance and motivation in the gym should be high because his body should function well with the calories he is sticking to, helping him to hit 3x gym sessions per week.

If someone you know would be interested in this, then send them here.

Since starting personal training I’ve started to read a lot of books on all areas of the fitness business. I’m a huge believer in mindset and continuously improving it.

You need to have a strong mindset to get a job done especially when it comes to fat loss. You need to understand that you are the only one to make the changes happen, you make your own decisions in life, no one forces you to do anything (no matter how good the personal trainer is, he/she cannot do it for you).

The best transformations I get are clients who come with a strong mindset or build one as they progress. You will have so many road blocks along the way and you will have many things that will try to put you off track.

Below are a few things that may happen:

You will be laughed at by others because you are trying to be better.

You will be talked about by friends.

Right from the off people will say things like:

“Why go to a personal trainer? You won’t be able to do it, you will give up after a week”.

“Sure just one cheat meal won’t hurt, come for a pint sure.”

“You used to be fun.”

“You have changed.”

“You are boring now.”

“You won’t stick to that.”

You will also get smart remarks from friends – you know the type of comments. Laughing it off but with a wee dagger in it.

Well this post is to let you know that all these comments above shouldn’t mean anything to you. These are just people’s opinions, not yours, therefore you do not need to accept them. If anything this should be fuel to the fire for you to prove people wrong!

On your head stone are you going to have someone else’s opinion of you on it? Absolutely not!

You need to build your mindset, your mental strength. It will help you in life whether it be a battle with depression, business or fat loss, no matter what, your brain is a muscle and like every muscle it needs worked!

Great quote by Jim Carrey… “I believe depression is legitimate. But I also believe that if you don’t; exercise, eat nutritious food, get sunlight, get enough sleep consume positive material, surround yourself with support, then you aren’t giving yourself a fighting chance.”

So it doesn’t matter if you are 30st or 18st, if you have the right mindset you can reach your goal. I will be showing 2 great examples of this come September. πŸ˜‰

So below is a great book I recommend you read at some stage: “The Subtle Art of Not Giving a F**k” by Mark Manson.

Give yourself a chance, I bet you have nothing to lose and everything to gain!

“I’m struggling to lose weight because I’m not eating regularly.” I have heard this from a number of clients in the past.

Yes there are a number of reasons as to why it might help you with your weight loss i.e. eating every 3-4 hours keeps the hunger at bay and stops you going off track. It doesn’t matter if you have 2 meals a day or 6 meals a day, it all depends on the overall calories for the day.

6 meals at 300 cals per meal = 1800 cals

2 meals at 900 cals per meal = 1800 cals

If 1800 calories has you in a calorie deficit then weight loss will occur either way.

My clients’ nutritional timing depends on their own situation i.e. their type of job etc.

Here is my “normal” day of eating. It isn’t ideal but my days are hectic and this is currently the best routine for me. These times do not affect my weight loss though in any way, as long as I’m in a calorie deficit.

Breakfast 5.15am
Snack 10am (occasionally)
Lunch 12 or 1pm
Snack 6pm
Dinner 9-10pm

Hopefully you found this information helpful and it will make people understand that it’s not all about nutritional timing. IT’S ALL ABOUT YOUR CALORIE CONSUMPTION!

Everyone seems to have opinions about everything these days but that doesn’t mean you have to take them on board.

You have lost too much weight.
You’re too skinny now.
You’ve put on too much muscle.

No matter what, you will not make everyone happy but honestly who cares. If I listened to all the stuff people told me before starting JMcC Health and Fitness I wouldn’t have started at all.

Below is Jason Momoa, absolute beast and Hollywood superstar yet he is currently getting slated online by people because he isn’t in his best shape for his standards.

Do you really think he cares what these people think? I doubt it. I’m sure he still sleeps well at night even with that wee bit of extra body fat.

Long story short it doesn’t matter who you are, people are always going to have an opinion about you whether it be good or bad.

Wee tip – if they aren’t in a better position than you, should you really take their advice on board?

This is a great question that is being asked more and more frequently now. People are more aware of transformations and ask more questions about what happens after the progress photos are taken.

It really depends!

If you are looking for a photoshoot transformation, it is very unlikely you are going to stay in the photoshoot condition after it. This can be due to water manipulation, restriction in carbohydrates, decrease in calories etc. though saying that, you can still stay in very good shape.

The aftermath of results depends on the transformation itself. If you are very restrictive i.e. very low calories, low carbs and high volume of intense training then you are not going to be able to sustain it for a long period of time. You usually resent the process and go straight back into old habits when the transformation is over.

On the otherhand, if you create a reasonable calorie deficit, take part in quality training and enjoy the process, you are going to get the results and continue with this lifestyle. Another important aspect is slowly increasing your calories back up to maintenance after your transformation.

A great example of this is Kirsty Wallace . She completed her transformation a year ago and has continued to kick ass ever since. She usually checks in with me now and again but she now has the knowledge and know how to do it herself.

(My goal as a personal trainer is to give you the knowledge in training and nutrition so that you don’t need me around, Kirsty is a prime example of this.)

Well done Kirsty!! πŸ’ͺπŸ’ͺπŸ’ͺ