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Bacon And Egg Muffins

These bacon and egg muffins are so delicious and way more filling than they look which is a good thing, as we need to fill ourselves up with protein in the morning to prevent energy crashes throughout the day.  You could make these the night before and eat on the go the next morning as they hold together very well and are so good you’ll struggle to not scoff the whole lot.

Makes x6 muffins / calories per muffin = 159 cals

Macros per muffin:

  • FAT – 12g
  • CARBS – 1g
  • PROTEIN – 13g

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Ingredients:

  • 3 eggs
  • 200g courgette, grated
  • 30g parmesan, grated
  • 6 rashers back bacon
  • Black pepper

 

How to prepare:

  1. Preheat oven to 170c fan /190 electric / gas mark 5
  2. Line your cup tins with the bacon rashers, making a bacon cup, press down to seal any holes to keep the egg mix contained. (You won’t need to grease the tin as the bacon provides enough of its own fat, which will stop it sticking.
  3. In a large bowl mix together the grated courgette, parmesan, and eggs, season with pepper then spoon the mixture into the bacon cups.
  4. Bake for 25 mins until the egg is cooked through.

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You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“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 find out more about Olly’s ART 12 week body transformation programme

What Are Trans Fats?

Fat is without doubt an essential part of the diet for many health benefits, and contrary to popular belief it can aid in weight loss and can also be used as an energy source if consumed in the right manner.

Before I go on to explain more about this topic of discussion lets have a brief look at the 3 main types of fatty acids:

  • Saturated Fat
  • Monounsaturated Fat
  • Polyunsaturated Fat

All these fats have the same basic structure; they are a chain of carbon atoms with varying amounts of hydrogen atoms attached to each carbon.

Saturated Fats

Saturated fats are solid at room temperature such as butter & animal fats, and they will have a full house of atoms attached to each carbon.

If however, there is one free space on the carbon for the attachment of another hydrogen atom then this is classed a monounsaturated fat (mono, meaning one).

Monounsaturated Fats

Monounsaturated fats are liquid at room temperature such as vegetable oils.

Polyunsaturated Fat

Finally you have polyunsaturated fat (poly, meaning many) relating to many free spaces for hydrogen atoms to attach. Polyunsaturated fats are also liquid at room temperature and examples of these are flax oil & fish oil.

Trans Fats

Trans fats are another type of fat that occur naturally in some foods, such as dairy products and animal products, but most are commonly added artificially into a variety of commercial consumer products.

Trans Fats are produced by heating liquid vegetable oils in the presence of hydrogen. This process is known as hydrogenation. The more hydrogenated an oil is, the harder it will be at room temperature. This is beneficial for the food companies because it increases shelf life and stability, enhances the taste and decreases the cost to produce.

Most trans fats in the diet are found in commercially prepared baked goods, margarines, snack foods, and more commonly in processed foods.

So what’s the problem?

Well since the turn of the century researchers have learned a whole load more and can show that trans fats have adverse actions on lipid profiles, they raise LDL (bad) cholesterol, but also lower HDL (good) cholesterol. Trans fats are not essential to our body’s needs and our digestive systems can’t break them down. They do not promote good health as the other fats above do.

There are several serious health issues in review that appear to be aggravated by overconsumption of trans-fats:

  • Coronary Heart Disease
  • Alzheimer’s Disease
  • Obesity
  • Liver Disease
  • Infertility
  • Cancer and Diabetes

So how much Trans Fats should we be consuming?

Well ideally total elimination of trans fats from the diet would be the perfect situation, however this is extremely difficult since it is contained naturally in some foods. However you can eliminate as much as possible by simply reducing processed foods and educating yourselves on how to read food labels.

All foods commercially sold should now list the amount of trans fats within the product. However, some products may contain low amounts of trans fats but will still list zero trans fats on the food label.  So to be sure look to see if it contains hydrogenated or partially hydrogenated oils, if it does then the food will contain trans fats. The government won’t ban this nasty substance and aren’t doing enough to apply pressure on the manufactures, so it’s up to us to make the right choices.

Olly.
 
COMMENTS:
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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.

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On The Go Turkey Muffins

You can have these Turkey Muffins for breakfast, lunch, snacks, whatever you like, great at any time of the day hot or cold.  The preparation for this dish is fool proof, literally couldn’t be any easier, bash all the ingredients in a bowl, mix it up and bake in muffin tins for 30 mins.  If you get it wrong then there’s clearly no hope for you 😉

Produces x12 muffins / calories per muffin = 104 cals

Macros per muffin:

  • FAT – 6g
  • CARBS – 3g
  • PROTEIN – 9g

Ingredients:

  • 250g lean turkey mince, from Athleat high quality meats
  • 120g red onion, finely chopped
  • 170g courgette grated
  • 150g red pepper, finely chopped
  • 100g feta cheese, diced
  • 4 eggs
  • 1 tbsp cottage cheese
  • 1 lemon, juice of
  • 1 clove garlic, minced
  • 2 tsp oregano
  • 2 tsp basil
  • 2 tsp chili flakes
  • 2 tsp Lucy bee coconut oil
  • Salt and pepper
Action Reaction Training Recipe

Action Reaction Training Recipe

How to prepare:

  • Preheat the oven to 180c fan / 200 electric / gas mark 6. Grease a 12-cup muffin pan with the coconut oil.
  • In a large bowl mix together all the ingredients, get in there with your hands and squish it all together.
  • Spoon the mixture into the muffin cups and bake in the pre heated oven for 30 mins or until cooked through. Simple

Enjoy.

Action Reaction Training Recipe

Action Reaction Training Recipe

Action Reaction Training Recipe

Action Reaction Training Recipe

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30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“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 find out more about Olly’s ART 12 week body transformation programme

Date, Cashew & Chocolate Protein Energy Balls

If you love a sweet treat every now and then (as I do), have a go at making your own high protein energy balls, great for on the go, or if you just need something sweet after your evening meal, guilt free!  Just make sure you don’t scoff them all in one go, will-power will be needed.

12 balls / calories per ball = 104 cals

Macros per ball:

  • FAT – 4g
  • CARBS – 5g
  • PROTEIN – 11g

Ingredients:

  • 50g Pitted dates
  • 50g Cashews
  • 150g Chocolate protein
  • 1 Tbsp. Oats
  • 1 Tbsp. Flaxseeds
  • 20g Desiccated coconut for rolling
  • 20g Chia seeds for rolling
  • Water

 

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How to prepare:

  1. In a small food processor blend the cashews, dates, oats and flaxseeds into what will resemble a crumble.
  2. Transfer into a large mixing bowl, add the protein powder and slowly add just drips of water, a few at a time, mixing as you go to get a gooey yet firm mixture. If you add too much water and the mixture becomes loose and sticky, just add more protein until you get the right consistency.
  3. Using your hands (TIP: wet, cold hands) roll the mixture into small bite sized balls. You can get around x12 balls out of this quantity.
  4. Roll the balls in desiccated coconut, chia seeds, or a mixture of both.
  5. Pop in the fridge to firm up, and enjoy as a sweet treat, or an on the go protein hit.

Enjoy.

 

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FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“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 find out more about Olly’s ART 12 week body transformation programme

Cod & Pak Choi Parcels

Garlic, ginger, chilli, lime: quite possibly the the best flavours on the planet and when thrown together they pretty much go with any meat and green veg, but if you want to keep it simple, try this dish below with some Pak Choi (Chinese cabbage) which is an excellent source of water-soluble antioxidant, vitamin-C, vitamin K, B-complex vitamins and many more nutrients and minerals.

Serves 1 / calories per serving = 221 cals

Macros per serving:

  • FAT – 6g
  • CARBS – 10g
  • PROTEIN – 33g

Ingredients:

  • 150g cod
  • 1 pak choi head, thickly sliced
  • 2 spring onions, shredded
  • 1/2 red chilli, thinly sliced
  • 1cm ginger, cut into matchsticks
  • 1 tbsp reduced-salt soy sauce
  • juice 1/2 lime
  • 1 tsp sesame oil

How to cook:

  1. Heat oven to 200C electric /180C fan/gas 6. Place each fillet in the centre of a large square of foil. Top with the pak choi, spring onions, chilli and ginger, then pull up the edges of the foil.
  2. Mix together the soy sauce, lime juice and 1 tbsp of water then spoon a little over each fillet. Crimp the top of the foil to enclose the fish and make sure there are no gaps for the steam to escape.
  3. Place the parcels on a baking sheet and bake for 10-15 mins until the fish is cooked through (this will depend on the thickness of your fish). Open up the parcels and serve immediately.

Enjoy.

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GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“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 find out more about Olly’s ART 12 week body transformation programme

Spinach & Red Onion Frittata

Another high protein breakfast!  For all those who take part in my Action Reaction Training programmes I prescribe only Protein, Fat’s and Fibre for breakfast, as research shows that what you eat for breakfast selects which energy system you’ll predominately use for the remainder of that day (metabolic flexibility). So as an example, if you have fats for breakfast, then you’re more likely to use fat as an energy source for the rest of that day, and if you have carbohydrates for breakfast, your body will more likely use glycogen as a fuel source.

So step away from the cereals and fruits and whip yourself up some eggs.

1 serving / calories per serving =374 cals

Macros:

  • FAT – 24g
  • CARBS – 6g
  • PROTEIN – 31g

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Ingredients:

  • 3 large eggs , beaten (ladies, use x2 eggs)
  • 150g spinach
  • 50g red onion, diced
  • Slice of lemon
  • Salt & pepper
  • 1tsp lucy bee coconut oil

 How to cook:

  1. Pre-heat an overhead grill to a medium heat.
  2. Steam the spinach for 2-3 mins until wilted. Remove and place spinach on top of some kitchen roll to help absorb the moisture. Transfer to a plate, squeeze over the lemon, season with salt and pepper and set aside for now.
  3. Heat the oil in a small non-stick pan and fry the onion for 3-5 minutes until soft.
  4. Add the spinach to the pan with even distribution, then pour over the eggs being sure to cover the base of the pan.
  5. After 1 minute on the hob, place the pan under the overhead grill to finish off the top of the frittata for 1 minute further.

Enjoy.

 

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GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“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 find out more about Olly’s ART 12 week body transformation programme

Mexican Eggs

Spice up your life with this Mexican inspired dish, good for breakfast, lunch or dinner… it’s a good all rounder and packed with Black Beans which are rich in protein, fibre and other essential nutrients such as the following all of which are packed into just 92g:

  • 44% daily iron needs
  • 55% Thiamin
  • 100% Folate
  • 37% Magnesium
  • 40% Phosphorus
  • 39% Potassium
  • 13% Zinc needs

2 servings / calories per serving = 379 cals

Macros:

  • FAT – 21g
  • CARBS – 13g
  • PROTEIN – 28g

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Ingredients:

  • 4 eggs
  • 230g black beans
  • 100g spinach
  • 50g chorizo, chopped
  • 50g cherry toms, halved
  • 1tsp oregano
  • ½ red chilli pepper, chopped
  • Pepper

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How to cook:

  1. Pre-heat overhead grill if electric
  2. In a deep non-stick pan, dry fry the chopped chorizo, and red chilli, after a few moments the chorizo will release it’s own oils to cook in.  Stir for 5 mins until starting to crisp.
  3. Throw in the drained black beans, cherry tomatoes, oregano, and spinach, stir for a further 2 minutes to soften the tomatoes and wilt the spinach, then make x4 holes in the bean mixture for the eggs to sit in.
  4. Turn down the heat, crack in the eggs and leave on the hob for around 3 minutes to cook the base of the eggs before transferring to the grill to finish off cooking the top of the eggs.
  5. After 3-5 mins under the grill your eggs should be perfectly cooked.  Plate up and serve with some black pepper and a squeeze of lemon if desired.

Enjoy.

 

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GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“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 find out more about Olly’s ART 12 week body transformation programme

Quinoa Protein Bites

A great snack for a healthy protein hit.  These little bites are delicious chilled and on the go.  I’ve made them with a high quality ham but if you preferred you could swap this out with any meat of your liking – cubed chicken breast or flaked salmon.

16 bite size pieces / calories per bite = 82 cals

Macros: per bite

  • FAT – 4g
  • CARBS – 5g
  • PROTEIN – 5g

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Ingredients:

  • ½ cup uncooked quinoa
  • ½ medium courgette, shredded(150g)
  • ½ red onion, finely diced (100g)
  • 1 handful spinach, finely chopped (50g)
  • 3 eggs, beaten
  • 200g feta, finely diced
  • 120g good quality ham, finely diced  (alternatively use diced chicken breast or flaked/smoked salmon)
  • salt and pepper

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How to cook:

  1. Boil the quinoa for around 15-20 mins until cooked through then leave to cool. Be careful to not over cook, quinoa works best when there is still some ‘bite’ to it.
  2. Pre-heat over to 180°c  fan / 200°c electric / gas mark 6
  3. In a large bowl mix together all the ingredients and season with salt and pepper.
  4. Spoon mixture into fairy cake paper cases and bake for 15 mins or until golden and crispy on top.

Enjoy.

IMG_0529d

 

Screenshot 2015-10-12 15.49.27

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GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“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 find out more about Olly’s ART 12 week body transformation programme

  1. Month 3 = £49.00

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Olly Foster fitness tips

My top 10 fitness tips | Olly Foster

 

These following 10 pointers are like my commandments for life.  If you want to achieve your fitness goals then starting to incorporate the below into your life would serve you well….

1) Planning is essential for progression.

Without a plan you’re doomed to fail. You must plan your sessions with added progressions and plan and prepare your diet based on your individual needs. A good way to keep yourself on track and monitor your results is to keep a training diary and a daily food log. Remember if the plan doesn’t work, change it, but never the goal!

2) Breakfast is king.

We all know the importance of breakfast but I think most of us don’t realise just how important. What you eat for breakfast sets up your entire neurotransmitter production for the day. It connects the brain to the gut, once that connection has been made it allows for better digestion and absorption for the rest of the days meals.

My preferred breakfast of choice is protein, fats & fibre. E.g Eggs with smoked salmon on a bed of baby spinach.

3) Fish oils.

Adding more omega 3 to your diet could probably be one of the best additions to your supplement regime. They are super important to how your body functions and feels overall.  They dampen inflammation in the body, improve insulin sensitivity as well as support your skin, nails & hair, eyes, and heart.  Studies show that supplementing with omega-3s significantly increases lean mass, while decreasing body fat at the same time.

My number 1 choice is Reflex Nutrition Omega 3 or Krill Oil.

4) Rest, Recover & Grow.

Few people within the health and fitness industry can truly acknowledge or even recognise the importance of rest and recovery in blindness to the success of their ultimate training goals. In order to gain size, strength, definition, you have to work hard, we all know that. However without proper rest and recovery you will not and cannot regenerate, ultimately this will lead us into the dangerous state of over training.

Listen to your body, if you feel or think you need to rest you probably do. I recommend that you have at least one complete day off a week and a deload week every 6 weeks.  This will give your body and your mind a break and trust me you won’t lose any of your gains.

5) Accountability.

When a person is accountable to someone else for doing what they said they would do, they do it. They make the changes they’ve been toying with with and they reach their goals.

When we tell someone we’re going to do something, we engage the power of social expectations.  For many of us, that power is very strong.  When you tell your boss you are going to get that proposal done by the end of the week, you do it, yes? However, when we tell ourselves, and no one else, that we’ll drop that body fat, gain that lean muscle mass, or have abs like steel, we are less likely to do it.

To move beyond mere talk, you need to commit to specific actions that will move your goals forward and agree with someone else to hold ourselves accountable.

So put yourself on record and become accountable!

6) Cheat days are bad!

Having no moderation or control on a cheat day carries far more risks than benefits to your physical and mental health. In extreme cases it can lead to a fatal outcome from extreme acute gastric dilation after an eating binge and over time metabolic damage.

Eating a cheat meal won’t keep you sane, all it’s going to do is keep you from is your final goal.  We crave junk food and high fat meals the same way a drug addict craves drugs.  I’ve never heard of a therapist tell a alcoholic to get wasted every 7 days so they don’t go insane.

It takes a minimum of 67 days to break a bad habit.  If you eat bad foods every 4-7 days, you’ll continue to reintroduce yourself to every bad habit you’re trying to break.

So, here’s what I suggest. Have a higher calorific MEAL by all means, but certainly not a whole cheat day.

7) Fix your gut.

You train hard and eat right, you manage to control all the external influences that can affect you such as stress and poor sleep. But what’s the point if your gut health is poor and you are struggling to digest and absorb the nutrients you are providing to assist you in your fitness quest.

The digestive system is so important when it comes to health, it is involved in so many processes that when functioning optimally makes us perform to a greater level and thus rewards us in return. A simple and effective protocol can be the addition of L-Glutamine & Probiotic’s.

L- Glutamine

L-Glutamine has shown to be an amazing aid in healing, sealing and repairing a “leaky gut” by playing a role in the health of the pancreas, liver, mouth and esophagus. The function of all of these parts impact digestion and thus the health of your gut. By taking Glutamine it will ensure the entire digestive process runs much more smoothly, preventing future damage but more importantly healing any damage already done and allowing for better absorption from the quality nutrients of your food. My recommendation for males is to take 20 grams in the morning and 20 grams at night before bed, females should reduce this to10g.

Probiotics

Now these bad boys main purpose is to put good flora back into your gut lining so you have more good bacteria than bad.  There are many things that disrupt our good gut flora, including our toxic environment, highly processed and high-sugar diets, inflammatory foods and even medications. It’s due to these reasons that this supplement is an absolute must in my eyes.  If you are exposed to any one of those things, and are not putting beneficial bacteria back in your body, you are potentially jeopardising your gut function and immune system. They will also improve digestion so that the nutrients you consume get absorbed and used by the body in an effective manner supporting your metabolism and helping you feel better.

My recommended dosage is to take one first thing in the morning, generally if it’s a good probiotic this is all you will need.

Those with more serious issues can also add a digestive enzyme to each meal.

8) Carbs at night! Do we, Don’t we?

“You can’t consume carbohydrates at night or you will store fat!”

You will have heard or have been told this theory at some point no doubt, right?  Its crazy how much it is still used or preached out in the fitness world today. The reason behind this is because most people who recommend limiting carbs at night do so because they believe your metabolic rate decreases at night therefore those consumed and unused carbohydrates will be stored as fat instantly.

This idea that you should avoid carbs at night because your metabolism slows down has been proven to be an invalid theory. Research now actually shows that not only does your metabolism NOT slow down, its actually no different then your resting rate during the day, plus if you exercise it’s actually shown to increase your sleeping metabolism significantly.

Also if you do have difficulty sleeping, including a carbohydrate source in your last meal of the day can activate certain chemicals in your brain that relax you, signalling sleep and allow for a better nights recovery.

9) The Responsibility is in your hands… Stop with the Excuses!

The choice to be healthy and make a change is in your hands. No-one else’s. As children we rely on the adult figures in our lives to ensure that we eat well, sleep well, use our manners, go to school etc. Yet somehow as we get older those basic life tools begin to take a back seat in our hectic life styles. The words “I didn’t have time to eat” or “I forgot to eat” are heard far too much these days, and yes I know we all have lots on but if you make excuses like that then remember your goal is NOT a priority. The human body is a machine and it needs fuel / food just like a car does. I know some people hate using the term food as fuel but essentially it is. You can survive without most things in life but without food you would eventually die, therefore it is a necessity to life.

However, I’m not just talking about any kind of fuel, I’m talking about the right kind of food for you and your goals. When you run out of petrol you wouldn’t fill up your car with cereal or diet coke. That would be stupid, because it wouldn’t work. Yet when some people feel low or become hungry due to missing meals etc they happily load their bodies with junk food, fast food or snack treats. This is because you convince yourself you didn’t have the time and that they were the only options available for you, but essentially it’s laziness or just an extreme lack of education on nutrition. I refuse to believe the majority of adults in this day and age don’t know the right choices to make when it comes to the selection of food available when in similar situations. Granted it’s never the perfect choice but there is always a better option available, something is better than nothing though, just choose wisely.

Guys YOU have to treat YOUR body the best way possible. You only have the one and it’s with you all your life so take care of it! It’s your responsibility to do so, no one else’s. So quit with the excuses, make the right choices and not only look better but feel better which will reflect on everything else in your life.

10) Be the best YOU can be!

One thing I try to preach to those looking to follow in my footsteps is to  “Be your-self”.

Yes it’s ok and a very good idea to have aspiring models / people to look up too, but in reality “You can only be the best YOU can be”. Don’t be thinking I want to look like him/her because in the real world and genetically speaking the majority of the time this won’t be possible.

Concentrate on you as an individual and make your own mark in the world with a unique personality, because at the end of the day you’re selling yourself, not a replica of somebody else!

Olly
 
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