4 steps to a healthier life

x4 Basic steps for a healthier life

Don’t suffer for your health.

Many new clients have come to me over the years under the assumption that in order to drop body fat and change their body shape under a new training a nutritional plan they need to suffer to achieve their goals.

Granted scarifies do have to be made in order to break a few bad habits, but if you’re suffering physically and more importantly suffering mentally then I’m here to tell you that the plan you’re on won’t work long term.

Anything that makes you feel this way is not good for your health overall. It can potentially lead to nutritional deficiencies, muscle loss, a slower metabolism, poor sleep and a drop in daily work efficiency and output causing even more stress in your life.

Generally speaking such methods that require prolonged suffering are not sustainable. Usually any results you gain from such a programme will be lost once you can no longer cope and you end up crashing.

You need to start thinking long term and stop craving a quick fix, the body simply does not enjoy or operate this way. You have to find a balance between an effective nutrition/training plan and fall in love with it, making sure that you are enjoying the process. This is a much more maintainable approach that your body and mind will thank you for.

So when looking to implement a new nutrition and workout plan, here are few basic tips for you to consider

1) Reduce your consumption of heavily processed foods. 

Heavily processed foods wreak havoc on the body and the digestive system. They are generally high in trans fats (man made fats), which the body cannot utilise effectively in any way. They may be cheap but there is a reason for that!

Upgrade your ingredients, think quality when it comes to food choices.

Unfortunately better food does cost more but I can ensure you it is worth it. To save money on such items you can always buy in bulk and store some away in the freezer. Your body can assimilate these foods much easier and allow them to be utilised by the body in the way they were intended. Always try to use single based ingredients as much as possible as that way you will always know what you have added to it as opposed to guessing or being misled by food manufacturing companies.

2) Find a quality training plan, stick to it and enjoy it. 

There is no such thing as the holy grail of training plans, try to keep things simple.

Try to find a plan that compliments the number of times you are realistically able to train in the gym on a weekly basis. I recommended you train the full body at least twice a week using a mixture of resistance machine and free weights in order to get the most of your body. Vary the training variables such as, sets, reps, rest periods and tempo. There is also no need for you to be in the gym any longer than an hour, do your mobility warm up, get stuck in and get the hell out of there. Remember you’re there to train, ignore texts, emails and phone calls and get it done but enjoy the process.  

3) Avoid excessive cardio 

Cardio will help you lose weight, there’s no doubt about it. When it comes to weight loss it’s a simple equation, calories in versus calories out. Cardio will always increase your energy expenditure, however excessive amounts can have detrimental affects, especially too much of the low to moderate intensity. This will increase cortisol (your stress hormone), which will reduce the rate at which the body is willing to drop body fat.

HIIT (high intensity interval training) training combined with moderate amounts of LISS (low intensity steady state) cardio would be a much more effective approach.

4) Rest, recover, sleep

Overtraining, super low calorific intake, lack of quality nutrients will always affect your sleep. The importance of sleep with regards to your fitness quest is often overlooked. Quality over quantity is much more important if you are to be successful on this journey. Don’t get me wrong, quantity is important but if it’s poor sleep you’re getting then quantity doesn’t mean shit. You should be looking to get a minimum of 6-8 hours per night of non-broken sleep. If the body and mind are highly stressed then this just won’t happen. A lack of sleep can also boost levels of ghrelin (the hunger hormone) and decrease secretion of leptin (the hormone that keeps you full). This will significantly lead to increased hunger, which is never good when trying to lose a bit of body fat.

So there you have it, a brief outlay for you to now consider when aiming to get in shape regardless of your goals. Yes scarifies will have to be made, but suffering your way to health is not the way forward!
Transform your body and mind.

Olly

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
 

………………………………………………………………………………………………………………………………………………………….

Do you know what your goals are but you don’t know how to reach them?  Then my 12 week body transformation programme can help you.

My programme will change your life by boosting your body confidence and self-esteem.  The physical changes you will achieve will be great, however the most important aspect is how it will make you feel.

Improving your mindset is our number one goal!

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

COST = £147 incl VAT for the full 12 weeks (less than £13 per week, which is cheaper than the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  1. At checkout = £49.00
  2. Month 2 = £49.00
  3. Month 3 = £49.00

Follow me on

Should you weigh your food3

Weighing food.  Should you be doing it?

 

If fat loss, muscle building or “toning” up is your goal…

…and you are new to tracking your intake in terms of calories, macros and portion sizes then using a food scale can you help figure it all out along the way.

Food scales will give you a better understanding of true portions sizes and teach you to evaluate how much of each food you actually need in order to hit your set targets. As a nation we generally over consume and I almost guarantee when you start using food weighing scales you will be surprised by how many calories you were actually eating as apposed to what you thought you were eating.

My Fitness Pal

Food scales these days are relatively cheap and are handy in size both for the kitchen and travelling, so there’s no real excuses as to why you should not use or at least try using one. They along with a food tracking app such as My Fitness Pal  will allow you to add up accurately all the foods you eat in a day including snacks so you have a better understanding of nutrition. The key to any successful fat loss programme is understanding true nutrition.

Routine is key

My recommendation for you is try it for one week. Weigh and record everything you eat and compare this to how much you thought you were actually eating. Once you get into a routine of doing this daily you will sub consciously be teaching yourself about portion sizes and hopefully after a while you wont need the scales any more as you are able to guess accurately enough by sight alone.  To get to this point takes time and commitment, but trust me, it’s an important part of process to fully understanding nutrition.

Cooked or Raw?

There is also a lot of confusion out there as to whether you should weigh the food cooked or raw? Ideally you should always weigh your food raw as weight can change based on what it is you’re cooking. However whether you weigh it raw or cooked you should make sure the My Fitness Pal entry you use matches up with it (raw or cooked). Most nutritional information on packages these days is for raw weight unless it stated otherwise.

I hope this article helps you on your health and fitness journey but if you are still struggling to understand nutrition then why not sign up to my 12 Week Online Body Transformation Programme  where I can teach you about effective nutrition and how you can elicit a desired response based on your goals.

OLLY.

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
 

………………………………………………………………………………………………………………………………………………………….

Do you know what your goals are but you don’t know how to reach them?  Then my 12 week body transformation programme can help you.

My programme will change your life by boosting your body confidence and self-esteem.  The physical changes you will achieve will be great, however the most important aspect is how it will make you feel.

Improving your mindset is our number one goal!

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

COST = £147 incl VAT for the full 12 weeks (less than £13 per week, which is cheaper than the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  1. At checkout = £49.00
  2. Month 2 = £49.00
  3. Month 3 = £49.00

Follow me on

how to achieve your dreasms

7 Tips to help achieve your goals

Stop dreaming and start doing…

Having a dream or being a dreamer are two different mindsets completely. Those that dream tend to drift through life with no real plans or actions to achieving their goals. Those who dream and take action are at least on the path to achieving that goal. If you’re a dreamer you need to remove your head from the clouds, make a plan and face the obstacles that challenge you along the way.

Here are my 7 tips to help you achieve your goals…

1) Accept responsibility!

“The moment you accept total responsibility in your life is the moment you claim the power to change anything in your life” Hal Elrod

Quit blaming the world for your problems, you are in control of your behaviour and how you react to circumstances. Take control of your thoughts and emotions and accept that the responsibility to make a change lies within you. It won’t be handed to you on a silver plate.

2) Positivity

“A negative mind will never give you a positive life” Unknown

I know this is easier said than done but if you can learn to fill your day with positive thoughts and emotions this will have a huge transfer affect towards your goals. Even if you have to fake those positive thoughts at first it will help in creating the right mindset you need for success. Ignore the negative thoughts no matter how powerful they may be.  You control your mindset more than you know.  Don’t waste your time on negativity.

3) Accept yourself for who you are.

“No one can make you feel inferior without your consent.” -Eleanor Roosevelt

Starting loving yourself for who you are, flaws and all. No one is perfect and you may never live up to what society expects of you, but you know what – that’s ok!  You should hold your head high and be proud of who you are.

4) Change your environment

“When a flower doesn’t bloom you fix the environment in which it grows, not the flower” Alexander Den Heijer

The road to achieving your dream may mean ending or creating new relationships. Those who don’t support you, those who don’t believe in you and those who use you need to go. Surround yourself with positive people who have got your back no matter what, these are the most valuable people you need in your life.

5) Make a plan and stick to it until it no longer works.

“Failure is not the opposite of success, inaction is.” -Rois Liano

Set yourself short, medium and long-term goals to achieve and map out your plan to achieving them.  Write them down and read them daily but most importantly start applying them. If your plan isn’t working then change your approach, but never the dream / goal.

6) Just do something, anything and learn from failure!

“The time to act is now” Dan Toole

Act now! Even if it’s not successful you need to get the ball rolling. You will learn from your mistakes but in order to make mistakes you have to act.  Our whole life is one big learning curve, those who succeed learn from their failures as they had the balls to try. View failures as a positive experience and keep moving forwards.

7) Seek help.

“Ask for help, not because you are weak, but because you want to remain strong” Les Brown

Don’t ever be afraid to ask for help. Others can help you in more ways than you realise and when you stop isolating yourself you can create opportunities and positive outcomes you never thought imaginable. Drop your pride!

I hope these tips help you in some way, shape or form. Be inspired, feel inspired and step outside your comfort zone and take a risk, because living life in regret is no way to live.

OLLY.

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
 
………………………………………………………………………………………………………………………………………………………….
Do you know what your goals are but you don’t know how to reach them?  Then my 12 week body transformation programme can help you.
My programme will change your life by boosting your body confidence and self-esteem.  The physical changes you will achieve will be great, however the most important aspect is how it will make you feel.
Improving your mindset is our number one goal!

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

COST = £147 incl VAT for the full 12 weeks (less than £13 per week, which is cheaper than the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  1. At checkout = £49.00
  2. Month 2 = £49.00
  3. Month 3 = £49.00

Follow me on

Consistency | Olly Foster

Are you consistent? 4 Questions to ask yourself first.

The law of consistency states that “motivation gets you going – discipline keeps you growing”

When it comes to your health and fitness the law of consistency is possibly the most important factor you can apply in order to achieve your goals. It’s easy to be motivated to start a new training plan or diet, but where most people fail is the level of consistency they apply in order to make real change. Most expect too much too soon and so become disheartened when they don’t see the results they desire and thus give up early on. They will either change the plan or diet and keep bouncing around without any real idea of why or what they are doing. If you can begin to really understand a little more about what you are trying to achieve then you’ll have a much better chance of succeeding.

So I’ve put together a few pointers for you.

1) Do you know why you need to improve?

Take a good look inside yourself and discover the reasons behind wanting to change. There could be several reasons for this: you maybe unhappy with the way you look, you may need to do it for health reasons, you may just wish to become fitter and healthier all round, or you may want to improve your confidence and wellbeing. When you find your purpose this has to become your primary focus, your fuel to keep you on plan. When your mind starts to fail you need to remind yourself of why you started in the first place and how it made you feel.

2) Do you know what you need to do to improve?

It may sound stupid but do you really know what you need to apply in order to achieve your goals?

Going to the gym or starting a new diet is a great start, but going in blind teaches you nothing about the systems you’re applying and how / why they work.

When it comes to training you need to apply a plan that has a correct format with all the training variables clearly outlined so that you can understand exactly what you need to do and how you need to do it.

Diet wise you have to learn to understand nutrition, what calories and macros are and how they can be manipulated to elicit certain changes. You have a responsibility to learn! Following without understanding will always lead to failure and an inevitable rebound.

3) Do you know how long it takes before change will occur?

If you know this then you know more than me. It’s impossible to predict how long it will take your body to make significant changes. All to often people who have abused their bodies for years expect changes within a couple of weeks. I’m sorry guys but this just isn’t going to happen. The analogy I use with my clients is that changing shape is like moulding clay. When you first put that hard lump of clay on the spinning wheel, its stiff and rigid and will be impossible to sculpt into a masterpiece without applying the correct variables. Firstly you need to add water, this is your diet, then you need to get the wheel spinning to moisten the clay completely, the wheel is time and frequency. As you add more water (better food options) and the spin the wheel for longer the clay will start to heat up and become pliable. This is like the human body, feed it correctly and apply enough frequency over time it will start to become more susceptible to change. The better the masterpiece you wish to create the more consistency you need to continually apply. You stop that wheel dead and give up like the clay you will just flop to the ground. I hope this makes sense to you.

4) Do you know what’s needed in order for continual improvement?

I think you’re beginning to get the idea here, but in order to continually improve you have to stick with it. Almost everyone I work with move the goal post’s as they begin to make positive changes. This is only human nature but you have to look back at where you started and see how far you’ve come. Track your progress, take photos, measurements and refer to them when you feel like giving up. Training plans / diets may need to be tweaked in order to continue on your journey but don’t keep jumping from one to the other. Give them a chance to see if they work for you and if they don’t, learn to understand why they don’t. Patience is essential as this isn’t a quick fix solution; old habits need to be broken and new ones formed. Just don’t keep giving up!!

My take away from all this is that although motivation and discipline helps us, it’s really focusing on the ‘why you are doing this’ and then creating and understanding a plan that allows us to clearly define our objectives.

Clarity is what will help you be consistent. If you really want to change, create a plan that suits your needs and see it through!

“Consistency is much easier when you have a clear understanding of what you need to be consistent in doing.” 

Olly.
 
COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
…………………………………………………………………
Do you know what your goals are but you don’t know how to reach them?  Then my 12 week body transformation programme can help you.
My programme will change your life by boosting your body confidence and self-esteem.  The physical changes you will achieve will be great, however the most important aspect is how it will make you feel.
Improving your mindset is our number one goal!

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

COST = £147 incl VAT for the full 12 weeks (less than £13 per week, which is cheaper than the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  1. At checkout = £49.00
  2. Month 2 = £49.00
  3. Month 3 = £49.00

Follow me on

Diets don't work

Why super restrictive diets don’t work!

When many of us think about losing weight / fat we feel that we need to apply a super restrictive diet in order to achieve success. However for most this approach isn’t sustainable long term and is why almost all diets of this nature fail the individual.

Relationship with food

Over the years I have worked with hundred of clients and during this time I have gained valuable experience with regards to what works best in order to achieve a result and maintain it. I used to be the guy that applied the most anal diet possible to myself whenever I wanted to get shoot ready, now don’t get me wrong, it works, however, it created a very bad relationship for me with regards to food and during the whole diet all I could think about was “what I was going to eat afterwards”. This is far from a healthy method and caused major personal issues for me (bouts of severe binging), which took years to resolve.

Fortunately I was able to learn from my mistakes and not only overcome my problems but understand how people need to be treated as individuals and when it comes to diets you have to give them a structure that works best for them long term. Of course there needs to be some certain guidelines and rules but ultimately if they can’t apply and function on the plan you provide them then something needs to change.

Macros

In order to lose weight / drop body fat an individual needs to be in a calorific deficit, there are no two ways about it. Macros (protein/fats/carbs) need to be set and can be adjusted accordingly in order to elicit a better response whether physical or mental. However once you have all these set in place you need to allow for some flexibility when it comes to food choices. Long gone are the days of chicken, broccoli and rice!

Now I’m not here to say that you should use a “if it fits your macros” approach, but I do believe that a combination of the two is the best method when creating a healthy sustainable fat loss plan. Allowing people to include foods that they truly enjoy will show them that there is no need to be so restrictive in order to be successful. You do not need to suffer endlessly by removing all pleasure and joy.

Variety is key

So if you’re trying to create a food plan for yourself in order to achieve fat loss then don’t limit yourself, this in itself could create issues such as food intolerances. Vary your foods so you receive a wide spectrum of nutrients and make them taste dam good. Keep to single base ingredients as best as possible but a little processed food here and there will not only keep you sane but it will also lead to success long term.

If you do struggle to understand nutrition and are confused with the mass of information out there then let me guide you. Join my 12 Week Body Transformation Programme today and let me show you the ART of effective nutrition.

Olly

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
…………………………………………………………………
Let me guide you if you find yourself confused about nutrition, what you should be eating and when? Join my 12 Week Body Transformation Programme today and let me show you the ART of effective nutrition.
My programme will change your life by boosting your body confidence and self-esteem.  The physical changes you will achieve will be great, however the most important aspect is how it will make you feel.
Improving your mindset is our number one goal!

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

COST = £147 incl VAT for the full 12 weeks (less than £13 per week, which is cheaper than the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  1. At checkout = £49.00
  2. Month 2 = £49.00
  3. Month 3 = £49.00

Follow me on

Calf exercises

7 Top calf exercises you can do anywhere

The calves consist of many muscles with the two major muscles being the gastrocnemius and the soleus, which mainly consist of lots of slow twice muscle fibers that respond best to high training volume and frequency, which essentially means lots of reps quite regularly 1-2 days apart, so have a go at any of the below exercises wherever you are, no excuses.

1) Step Calf press

Find a step with a good clearance from the ground roughly 5 inches. Stand with the back of your feet hanging off the step. Once in position allow the heels to drop down, from here press up onto the balls of your feet and hold. Repeat this for 20reps of about 3 sets.

2) Single Leg Calf Press

An advanced version of this is to do the same exercise with only 1 leg at a time. Place your other foot around the back of the working ankle and use a wall to help with stability.

3) Seated calf raises

At your desk find again a step or stack some books up in the floor. Place your feet on the step again so the heels are hanging off. From this bent knee position extend up onto the balls of your feet. For added weight place your hands on your knees and press down. This exercise helps develops the soleus more, which can only be fully engaged when the knee is bent. 3 sets of 15-20reps

4) Mountain climbers

Traditionally used as a cardiovascular exercise to elevate the heart rate these can be great to help strength the calf muscles. Drop down in a push up position, from here place one leg up between your hands whilst the other leg remains straight. From here switch legs in a jumping fashion and repeat for 1 minute.

5) Donkey Calf Raises

A great exercise but does require a friend or work colleague. Bend over placing the top half your upper body on a desk. Get your friend to jump up on your back as if they were riding a horse. Once stable with feet about hip width apart extend up onto the balls of your feet. To make the exercise harder place your feet on a step so you get better ROM. 3 sets of 15-20 reps.

6) Skipping without a rope.

You don’t need a rope to get the benefits of skipping, you just need to pretend you have one. Skipping is a great way to help build up the shape of your calves and also their muscular endurance. Perform 5 sets of 1 minute.

A progression of this is a toe punch. Similar to skipping but you bounce up and down on one leg only, pushing up through the toe. To make this hard try and stay within a certain small radius. 3 x 30secs on each leg.

7) Lying bent knee raises

Lying on your back on the floor like you would do in a sit up position. Once in place drive the hips up to the ceiling whilst pushing all your weight up through the front part of your foot. Squeeze and hold at the top and return to repeat. 3 x 15-20 reps. To progress with this exercise try it off a step and then try as a single leg crossing the other leg over your knee for added resistance.

Olly.
 
COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
…………………………………………………………………
Looking for a high quality online workout plan that can transform your body?  My 12 week body transformation programme has helped 100’s of people achieve the body they desired with my guidance, knowledge and support throughout.

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

COST = £147 incl VAT for the full 12 weeks (less than £13 per week, which is cheaper than the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  1. At checkout = £49.00
  2. Month 2 = £49.00
  3. Month 3 = £49.00

Follow me on

Olly Foster

My mental battle with the fitness industry

For those of you who know me and for those of you who don’t, you may not be aware that almost 3 years ago I decided to stop doing fitness shoots completely. This was a decision that I had to make in order to improve my mental health and bring myself back to the person who I really was: the happy me.

You see I’ve been in this game a long time, way before the boom of social media where anyone and everyone seems to be able to call themselves a ‘fitness model’. The definition of a fitness model to me, is someone who lands publications based on their physique / look.

Men’s Health

Back in 2005 I was fortunate enough to win the cover of Men’s Health and since then I have been extremely grateful for the many covers both in the UK and oversees that I have landed. However, before winning this comp I was a happy go lucky wannabe rugby player (constantly blighted with injury) who trained hard, ate what I liked, when I liked and partied just as hard as the best of them without regret or remorse or guilt. Winning that cover changed me and mostly for the wrong reasons. Don’t get me wrong, I have no regrets and I believe everything that has happened since then has led me to where I am now, but this has come with consequences.

“I became extremely anal with food choices and a recluse not attending events or parties in fear of not being able to control the environment around me.”

Winning that comp lead me to placing huge amounts of pressure on myself to stay in cover model shape all year round. Something at the time I wasn’t really capable of doing as I didn’t truly know my body and how best to maintain it in a healthy sustainable way.

I became unsociable, I missed out on a lot and at one point I wasn’t even getting invited out, as people knew I would just say no. I was a recluse and I wasn’t happy.

“Being so restrictive led me to develop an eating disorder, which took many years to overcome.”

You see like most of us in this emotional roller coaster industry I have an extremely addictive personality. Back then if I drank I wouldn’t stop at just one. The flood gates would open and I kept drinking till either I ran out of money, got evicted from the club (which happened more times than I can recall) or ended up being sick. The same went with food. Being so restrictive led me to develop an eating disorder, which took many many years to overcome.

The modelling years

At one point in my career working as a full time model in London I would roughly eat 1200 cals Monday to Saturday, that’s an extremely low amount given my size. On top of the internal pressure I placed on myself I also had pressure from the modelling industry asking me to lose size so I could be more ‘versatile’. You see back then fitness modelling wasn’t as popular as it is today and if you wanted to work you had to fit the bill and I struggled to adapt to that.

“To highlight how bad things were at one point I would microwave jars of Nutella and then drink them.”

So what did I eat on a Sunday you may ask? Well at it’s highest I was roughly consuming in excess of 15,000 calories. Yup you read that right. 15,000 fucking calories every Sunday for a very long time. I would eat, eat and eat until I was sick, wait 30mins or so and then go again. To highlight how bad things were at one point I would microwave jars of Nutella and then drink them. A whole jar in less than 2-3 minutes on top of the mass of other copious amounts of crap I would have. That’s pretty fucked up and not to mention extremely dangerous. I had issues!

You can probably see now why I don’t use the phase “cheat days” – regardless of what people say they are not good for you, your relationship with food needs to be healthy and cheat days do not solve that problem.

On top of all this believe it or not I’m not a huge fan of having my photo taken. I’m sure I may have been as a child where I used to love being the centre of attention and having fun, but somewhere along the line I lost that desire and would rather just be left alone. I’m an extremely insecure person. In my relationships, with how I look, with my abilities as a PT, you name it I’m pretty insecure at it…. Well I was anyway. Today (thankfully!) is a different story.

A healthy body needs a healthy mind

Ok I’m beginning to waffle here so I’ll get to the point. When you become extremely self-obsessed, and let’s relate this with regards to how you look, you will create demons that will take over your mind unless you have already figured shit out inside your head. A healthy body needs a healthy mind; the two intertwine and feed off each other.

“…we can be fixed, if we are willing to try and stop being in denial. It’s ok to ask for help.”

Many people seek Personal Trainers to help with their physiques but are scared to seek the help of a mind coach, therapist, whatever you want to call it in fear of the stigma that surrounds it. In the USA you are frowned upon if you don’t have a therapist or life coach but yet here in the UK you are looked at like a mentalist if you mention you have one. I have had therapy. Years of it and along with self help techniques I use that stuff really does work. We aren’t built to deal with what the world throws at us without consequences and we certainly aren’t taught at school what the real world is like and yet when we can’t adjust we struggle and break. BUT, we can be fixed if we are willing to try and stop being in denial. It’s ok to ask for help!

Take action

So when I was diagnosed with “depression” back in 2014 I stared to take action. Well maybe not straight away. Initially I was in denial and I refused medication or threw it away, missed appointments on purpose and blamed shit on the people around me for making me feel that way. I knew deep down something wasn’t right but I thought (and hoped) I was strong enough to deal with it by myself. I created the problem so surely I could fix it, right?  WRONG. I needed help and lots of it. From therapists, family, friends even work colleagues who knew what I was struggling with. Ultimately until I felt strong enough to deal with the demons in my head I needed to remove myself from the toxic environment that compounded these issues. However, unfortunately it’s impossible to remove myself completely based on my work and the platform I use to reach more people and generate more business. I mean I love my job, I’ve been working as a PT for over 16 years and it’s my passion to help others. If you have worked with me you will know this.

“…if I do pluck up the courage to take a selfie I’ve deliberated for hours whether to post it or not.”

Over the last few years to work around the removal issue I’ve recycled old images or if I do pluck up the courage to take a selfie I’ve deliberated for hours sometimes whether to post it or not. This is one of the reasons why I’m not as active as others in my field when it comes to social media. I’m still not completely comfortable with that environment but I’m getting better at being so. I do however like to post a lot about good nutritious great tasting food, training tips and as you may have seen, golf. Did you really think I could write a blog without mentioning golf?

The reason why I’m so passionate about golf is because I truly believe it saved me. Golf relates to life in so many ways because it’s a game where the power of the mind actually exceeds the physical abilities you need. For me I work on both, I have a new focus which has literally been life changing. So cut me some slack next time you see a golf post on my page 😉

The future

“…my name is Olly, I’m a PT and I went to the dark side but now I’m back….”

Anyway let’s bring this to a close. Over the last year having spent a lot of time on my own (which in itself can be bad thing) I have finally learnt to be happy within myself, be happy and just be me. I don’t give a flying fuck anymore what others may think and I’m going to do what makes me happy, live life the way I want to live it and no longer be controlling, restrictive or reserved. I’m going to do more shoots this year but I’m doing them for me and my business. I don’t do them in hope of publications and I won’t be calling myself a “fitness model” anymore – my name is Olly, I’m a PT and I went to the dark side but now I’m back….

This blog post hasn’t been written to gain sympathy. I’ve done this so that if anyone reading can relate to it in anyway then I hope you know you are not alone. Don’t be afraid to seek help. Shit, email me if you need to but please take action. You won’t regret it, life is too damn short to not be truly happy.

Olly.
 
COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
…………………………………………………………………
Do you know what your goals are but you don’t know how to reach them?  Then my 12 week body transformation programme can help you.
My programme will change your life by boosting your body confidence and self-esteem.  The physical changes you will achieve will be great, however the most important aspect is how it will make you feel.
Improving your mindset is our number one goal!
 
If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

COST = £147 incl VAT for the full 12 weeks (less than £13 per week, which is cheaper than the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  1. At checkout = £49.00
  2. Month 2 = £49.00
  3. Month 3 = £49.00

Follow me on

Are artificial sweeteners really a better choice?

Firstly I need to state that before I explain why artificial sweeteners may not be the better choice, I need to apologise. I (as many of us did) at some point believed the hyped BS behind artificial sweeteners due to false marketing and was blinded by the calorie free alternative which sugar coated it’s real affects. I used to promote and use Splenda for all kinds of purposes, mainly coffee and protein based type baking.

What are artificial sweeteners?

Well they are basically sugar substitutes that are synthetically manufactured in a Laboratory. They have become increasingly popular due to people looking to eliminate sugar from their diets in an attempt to lose weight and ironically be healthier. Almost all are calorie-free and taste much sweeter than regular sugar. The FDA has approved five artificial sweeteners: saccharin, acesulfame, aspartame, neotame and sucralose. How the human body responds to these sweeteners is only now really coming to light. Lets look at these approved sweeteners in more detail.

Saccharin

Saccharin is 300 times sweeter than sugar and is one of the oldest artificial sweeteners that was once listed on the National Toxicology Program’s list of potential carcinogens. Despite its removal this doesn’t mean its safe and common side effects include allergic reactions that can lead to headache, difficulty breathing, skin rash and upset stomach.

Acesulfame Potassium

Acesulfame Potassium is an artificial sweetener, which is 250 times sweeter than sugar and contains methylene chloride. Methylene chloride is a well known carcinogen and can cause headaches, depression, nausea, mental confusion, liver & kidney disorders and visual disturbances.

Aspartame

Aspartame is one of the more common artificial sweeteners and is 350 times sweeter than sugar. It has been associated with symptoms, which include headache, dizziness, change in mood, vomiting or nausea, abdominal pain and cramps, change in vision, diarrhea, seizures/ convulsions, memory loss, and fatigue. As if this wasn’t enough other symptoms may include: fibromyalgia symptoms, spasms, shooting pains, numbness in your legs, cramps, tinnitus, joint pain, unexplainable depression, anxiety attacks, slurred speech, blurred vision, multiple sclerosis, systemic lupus and various cancers.

Neotame

Neotame is 13,000 times sweeter than sugar yes 13,000 times. It is composed of aspartame and dimethylbutyl, which means that it can cause similar effects above. Enough said I think.

Sucralose

Sucralose is the most common of all and is marketed to be just like sugar, this one is 600 times sweeter than sugar. Sucralose is made by treating sugar with chlorine. What? Yes chlorine—a carcinogen that is included in many pesticides and household cleaning agents. In fact, sucralose was discovered by accident when trying to develop a new insecticide. Negative effects of this product include gastrointestinal problems, skin irritation, wheezing, coughing, chest pains, mood swings, anger, itchy eyes and lots of others.

So if all this isn’t enough to make you rethink it’s use, read on…

Studies show that people who consume large quantities of artificial sweeteners while dieting, end up eating more. Recent evidence now suggests that this is because it does not activate the food reward pathways in the same fashion as natural sweeteners do. So that sweet taste, regardless of its calorie content, enhances your appetite.

Surprisingly glucose or table sugar, tends to lead to lower food consumption compared to non-calorie artificial sweeteners because the calories contained in natural sweeteners trigger biological responses to keep your overall energy consumption constant.

Another artificial sweetener myth is that if you are trying to lower blood sugar, artificial sweeteners can be helpful, making it a good alternative to avoid the onset of diabetes.

Some artificial sweeteners especially aspartame are now known to rapidly stimulate the release of insulin and also leptin. These two hormones are involved with fat storage and help regulate your metabolism. So although you’re not consuming those excess calories you could still be raising your insulin (blood sugar) levels. Leading to obesity and diabetes, the two main reasons why were we using a sweetener in the first place. Go figure.

So what we could be viewing as helpful to our overall health and desired bodies, which we used to help curb sugar cravings, can now actually be more harmful than first thought and have a reversed affect.

So Sugar is not looking that bad after all now is it?

I’m not saying that but the main point here to consider is that we should be educating ourselves more with regards to the things we put into our bodies. Clearly we can’t trust the government to make those decisions for us and we can’t allow to be tempted by false marketing. The old saying “if its too good to be true it usually is” stands in good stead here.

All this being said it is virtually impossible for us to avoid all artificial sweeteners. So as with everything in life, take in moderation but where possible I would be looking to use more natural based products.

Olly.
 
COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
…………………………………………………………………
Let me guide you if you find yourself confused about nutrition, what you should be eating and when? Join my 12 Week Body Transformation Programme today and let me show you the ART of effective nutrition.
My programme will change your life by boosting your body confidence and self-esteem.  The physical changes you will achieve will be great, however the most important aspect is how it will make you feel.
Improving your mindset is our number one goal!

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

COST = £147 incl VAT for the full 12 weeks (less than £13 per week, which is cheaper than the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  1. At checkout = £49.00
  2. Month 2 = £49.00
  3. Month 3 = £49.00

Follow me on

Why you need quality sleep?

Sleep is as important to the health of your body as breathing is. Sleep deprivation causes profound damage not only to your physical health but also to your mental health. This does not apply just to the ability of your brain to function properly but it also affects your mood and the way you feel. Chronic sleep deprivation can even trigger manic behaviors in susceptible people. It is no wonder that it has been used as a method of torture for centuries.

Lack of sleep will lower your defenses against disease and sleep deprivation has been shown to exponentially increase the chances of death from many other causes.

Quality sleep

While the amount of sleep each person needs does vary somewhat, the quality of this is also a factor. When a body is severely deprived of sleep it will override all attempts to stay awake including the use of stimulants. The body will experience a few seconds or minutes of “Micro sleep” something like the symptoms of narcolepsy. The effect this can have on a person driving or operating machinery needs no explanation.

How lack of sleep can lead to obesity

While lack of sleep makes you feel awful, the effects reach further than first thought. Research has shown that lack of sleep can even promote obesity, almost as much as over eating and doing no exercise.

When a body needs sleep it produces cortisol and the production of leptin decreases. Leptin is the hormone that sends messages to your brain telling it that you have eaten enough. Lack of sleep increases production of ghrelin, which is an appetite stimulant. Along with an increased release of insulin it promotes fat storage, resulting in weight gain, which naturally increases the chances of developing type 2 diabetes. An increase in cortisol in the body has been shown to significantly increase deposits of “belly fat.”

Magnesium

We all know that good nutrition is vital for growth and recovery. These processes are carried out while the body is sleeping. Great nutrition must include essential minerals. Research has shown that a lack of magnesium profoundly affects sleep patterns. People lacking magnesium often tend to be insomniac. Other signs of a low magnesium level are muscle cramps, muscle tics (like twitching eyelids) and cold extremities. Magnesium supplementation significantly improves sleep. Zinc, another essential mineral, stimulates enzymes responsible for biochemical reactions in the body. It is vital in the processes of recovery. Trauma to muscle tissue during exercise is repaired during sleep and muscles are rebuilt to be more powerful than before. Therefore quality sleep promotes strength and endurance.

How to get some good sleep

Since sleep is so vital, it is important to develop good habits. Your Circadian rhythm (biological clock) needs to be set and sleeping at irregular times will disturb the rhythm and have an effect like jet lag.

Your sleeping space needs to be comfortable, quiet and sleep specific, avoid intense discussions or arguments before bedtime. It is also not wise to have any screen time close to bedtime. Even having electronic equipment close to your bed is discouraged. The lights glowing from these suppresses the production of melatonin, which is a hormone that promotes sleep.

Avoid caffeine and alcohol; it takes up to six hours to eliminate these from your system. Alcohol can make you sleepy but it affects the quality of any sleep you are likely to get. Herbal teas are a better option. Sleeping pills also do not promote real quality sleep.

If all else fails, try counting sheep! Goodnight.

Olly.
 
COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
…………………………………………………………………
Do you know what your goals are but you don’t know how to reach them?  Then my 12 week body transformation programme can help you.
My programme will change your life by boosting your body confidence and self-esteem.  The physical changes you will achieve will be great, however the most important aspect is how it will make you feel.
Improving your mindset is our number one goal!
 

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

COST = £147 incl VAT for the full 12 weeks (less than £13 per week, which is cheaper than the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  1. At checkout = £49.00
  2. Month 2 = £49.00
  3. Month 3 = £49.00

Follow me on

turmeric | olly foster

Benefits of Turmeric

Spice up your life and food with a bit of Turmeric.

Turmeric comes from the root of the Curcuma longa plant and is a spice that has a very distinctive tough brown skin and a deep orange flesh. A herb that has been around for thousands of years it is the spice that gives curry its yellow colour and was traditionally used in South Asian dishes as it has a very interesting taste and aroma.

However, despite its added taste benefits Turmeric is continuing to surprise us with its numerous health benefits.

Science is now starting to back up what the Indians have known for a long time that it contains compounds with beneficial medicinal properties.

These compounds are called curcuminoids, the most important of which is curcumin.

Curcumin

Curcumin is the main active ingredient in turmeric. It has a powerful anti-inflammatory effect, is a very strong antioxidant, supports detoxification, and most recently it is being used to improve cognitive function, blood sugar balance, kidney function, as well as lessening the degree of severity associated with certain digestive disorders.

However, the curcumin content of turmeric is actually not that high (around 3%) and although adding it to your food will have some benefit, for its true potential you may want to think about adding this extract to your daily supplement intake.

Unfortunately, taken alone, curcumin is poorly absorbed into the bloodstream, so I recommend that if you wish to use it, you find one with Bioperine added as this is the substance that enhances its absorption and bioavailability. Without it, most of the curcumin just passes through your digestive tract.

As a relatively inexpensive product, it may be a powerful supplement you can add to your diet to promote the long-term health benefits associated. It’s certainly worth adding some Turmeric to your meat, curries and soups as the spice taste alone is phenomenal.

Olly.
 
COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
…………………………………………………………………
Let me guide you if you find yourself confused about nutrition, what you should be eating and when? Join my 12 Week Body Transformation Programme today and let me show you the ART of effective nutrition.
My programme will change your life by boosting your body confidence and self-esteem.  The physical changes you will achieve will be great, however the most important aspect is how it will make you feel.
Improving your mindset is our number one goal!

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

COST = £147 incl VAT for the full 12 weeks (less than £13 per week, which is cheaper than the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  1. At checkout = £49.00
  2. Month 2 = £49.00
  3. Month 3 = £49.00

Follow me on