Fat burners are some of the most controversial supplements on the market.
They’re described as nutrition supplements that can increase your metabolism, reduce fat absorption or help your body burn more fat for fuel
Manufacturers often promote them as miracle solutions that can solve your weight problems. However, fat burners are often ineffective and may even be harmful. But lets get something clear here, the most effective way to burn fat is by understanding your own nutritional needs and cleaning up your current lifestyle and eating ( calorie deficit ), becoming more active and increasing your exercise to 3-4 times per week, increasing your water intake and sorting out your sleep. No-one has ever lost weight by simply munching a few fat-burning pills each day.

About 15 percent of American adults have used a weight-loss supplement in their lives, and every year, spend about $2.1 billion on them. Unfortunately, since making dietary and lifestyle changes can be quite difficult, many people turn towards dietary supplements, like fat-burning pills, in hopes that this will help them achieve their weight loss faster and easier. However, that doesn’t mean that fat-burning supplements are complete hokum. After all, they’re sold in pharmacies, rather than just the shadier corners of the internet, which is always a good bellwether as to whether a product has any proven merit.

What are fat burners and what do they do?

Fat burners are nutritional supplements. They have been proven to increase the body’s metabolism and as a result they reduce fat absorption. The body burns fat for fuel, rather than absorbing it.

Are they preventive then, rather than effective in reducing your current weight?

They can work on your current weight because they increase your metabolism, so you will burn more fat. They do a bit of both – they increase your body’s metabolism and reduce fat absorption.

But Can Anyone Use Them?

They’re not suitable for everyone – it’s really important before anyone buys them that they speak to a pharmacist or a healthcare professional, because there will be certain limitations on using them. For a lot of them you have to be over the age of 18. You shouldn’t take them it you’re pregnant or breastfeeding, and certain health conditions have drugs that interact with them. They’re not something you should just buy or order off the internet without discussing it with a healthcare professional first. But do they have any side effects tho?…

Since they’re affecting your stomach, you can get some stomach side effects like discomfort and flatulence. But this is just because there are changes in the way your body is absorbing the food it’s eating, so it’s only natural that there will be an effect on the stomach. In terms of interaction with medications, it’s about making sure that if you’re blocking fat from being absorbed you don’t block your medication as well. That’s why it’s important to check with a healthcare professional. Fat burners should not be taking for a long period of time either, if using once goal has been reached or course has finished then you should stop

In my opinion the best way to lose fat is by health eating, increased activity, resistance / strength training 3-4 times a week, increasing you water intake and tracking your food. All of these will help aid your fat loss goals but there are also some natural fat burners out there.

In Summary:

While there are so many different temptations out there on the market to help with weight loss, nothing can compare to fixing your own current lifestyle. Eating better, moving more, getting enough rest and sleep, increasing your water intake and just looking after yourself. So many of us are always looking for that quick fix to something that has to be looked at as long term, i.e you didn’t get out of shape over night so it’s not going to be fixed over night either. Don’t cheat your out on the greatest project you’ll ever work on!!

Now of course you can change the Greek yogurt for on that it’s so high in calories like the fat free one or the Fage 5% fat one, I went with the Aldi Brooklea full fat one…Why?…Well I’m a big lad, I’d been out for a run so I needed to replace my nutrients, but not everyone’s first meal has to be like this there are many other foods in which we can have and I’m going to list a few which I hope will help you when it comes to that all important first meal of the day

When you’re trying to lose weight, breakfast can set the tone for the rest of your day. Consuming the wrong foods can amplify your cravings and set you up for failure before the day even begins. On the other hand, filling up on the right foods can curb cravings and keep you feeling full until lunchtime to minimise snacking and ease weight loss….Here are 14 healthy breakfast foods that can help you towards weight loss as long as your in a calorie deficit

1: Eggs

Rich in protein and a wealth of important vitamins and minerals, such as selenium and riboflavin, eggs are a true powerhouse of nutrition. Thanks to their high protein content, eggs may reduce appetite when eaten with breakfast to give weight loss a serious boost. For example, one study in 30 overweight women showed that eating eggs for breakfast significantly increased feelings of fullness and reduced food intake later in the day, compared to eating a bagel. Similarly, another study in 152 adults found that replacing a bagel breakfast with eggs resulted in 65% more weight loss and a 34% greater decrease in waist circumference over an eight-week period. From boiled to scrambled to sunny-side-up, there are many different ways to enjoy your eggs. Try cooking up two or three eggs any style, then combining them with a serving of your favourite veggies, for a nutritious and delicious breakfast.

2: Wheat Germ

Wheat germ is a component of the wheat kernel that contains a concentrated amount of vitamins and minerals, including manganese, thiamine and selenium. It’s also high in fibre, boasting nearly 4 grams of fibre in each 1-ounce (28-gram) serving. Studies show that increasing your fibre intake from cereal grains may benefit weight loss. Try using wheat germ as a topping for oatmeal, smoothies or yogurt bowls to add a bit of crunch and some extra fibre to your breakfast.

3: Bananas

High in fibre but low in calories, bananas are a great alternative to sugary breakfast cereals to satisfy your sweet tooth first thing in the morning. One medium banana has just over 100 calories yet packs 3 grams of dietary fibre — knocking out up to 12% of your daily fibre needs in one shot. Fibre helps slow the emptying of your stomach to curb cravings and keep you feeling fuller longer. Multiple studies have found that upping your intake of fibre from fruits and vegetables is associated with increased weight loss. Additionally, unripe bananas are a good source of resistant starch, a type of starch that your stomach and small intestine don’t digest. Research suggests that resistant starch may help reduce food intake and decrease belly fat. Bananas can be enjoyed alone or sliced as a topping for yogurt, cottage cheese or oatmeal. You can also add unripe, green bananas to your morning smoothie for a hearty dose of resistant starch.

4: Yogurt

Creamy, delicious and satisfying, yogurt makes an excellent addition to a weight loss diet. In particular, Greek yogurt delivers a hearty chunk of protein in every serving, making it an ideal weight loss breakfast food. One study in 20 women found that eating high-protein yogurt as a snack decreased levels of hunger and reduced food intake by 100 calories later in the day, compared to unhealthy snacks like chocolate and crackers. Another study in 8,516 people showed that those who ate at least seven servings of yogurt each week had a lower risk of being overweight or obese compared to those who did not regularly consume yogurt. Try combining one cup (285 grams) of Greek yogurt with some mixed fruit, chia seeds or wheat germ for an especially nutritious breakfast.

5: Smoothies

Not only are smoothies a quick and easy way to obtain a concentrated dose of nutrients, they also double as a convenient breakfast item that can accelerate weight loss. Since you can customise your ingredients, you can tailor your drink to fit your personal preferences. Filling your smoothies with veggies and low-calorie fruits can boost fibre intake to help you feel fuller longer. Throw in some high-protein ingredients like nuts, seeds or protein powder to promote feelings of fullness and fight off cravings. However, keep in mind that smoothies can quickly turn into calorie bombs if you overdo the high-calorie ingredients. For an easy weight loss smoothie, blend one cup (240 ml) of milk with a handful of leafy greens, two tablespoons (28 grams) of chia seeds and one cup (144 grams) of strawberries…..Enjoy your smoothie throughout the morning to resist snacking and combat cravings.

6: Berries

Berry varieties such as strawberries, blueberries, blackberries and raspberries are all incredibly nutrient-dense, meaning they’re low in calories but packed with essential nutrients. In addition to providing many important vitamins and minerals, berries are rich in fibre, which may reduce hunger and food intake. In fact, one study in 12 women found that swapping a high-sugar afternoon snack for a serving of mixed berries reduced calorie intake later in the day by an average of 133 calories……Add berries to your morning smoothie, oatmeal or yogurt to take advantage of their unique weight-busting benefits

7: Grapefruits

Grapefruits are a popular component of many diets and weight loss programs — and for good reason. Besides being low in calories, grapefruits have a high water and fibre content — both of which can be beneficial for weight loss. One study in 91 obese adults showed that eating half a grapefruit before meals resulted in significant weight loss, compared to a control group. In an 85-person study, consuming grapefruit or grapefruit juice before a meal for 12 weeks and pairing it with a low-calorie diet, decreased body fat mass by 1.1%, increased weight loss by 7.1% and reduced calorie intake by 20–29%. Fresh grapefruit slices make a great addition to a well-rounded breakfast. You can also add grapefruit to parfaits, smoothies or fruit salads. However, if you are taking any drugs make sure to consult your doctor or pharmacist before eating grapefruit. Certain drugs may interact with grapefruit, potentially causing some adverse effects.

8: Coffee

Some studies have found that your morning cup of joe ( I always start my day with a black coffee ) could bring big weight loss benefits. Because of its caffeine  content, coffee may aid weight loss by boosting metabolism and fat burning. While coffee may not make a balanced breakfast all on its own, you can easily pair it with your favourite healthy breakfast foods to give your morning meal an upgrade….Just make sure not to overdo the sugar or creamer, as they add calories and negate some of coffee’s potential health-promoting properties.

9: Kiwis

High in vitamin C, vitamin K and potassium, kiwis offer an impressive nutrient profile. They’re also an excellent source of fibre — just one cup (177 grams) provides up to 21% of your daily needs. What’s more, kiwis contain a specific type of fibre called pectin, which has been shown to enhance feelings of fullness, decrease appetite and boost weight loss. They also act as a natural laxative by stimulating the movement of your digestive tract to support regularity and help you lose water weight temporarily….Sliced kiwis make a great breakfast boost. You can also add them to yogurt, smoothies or cereals.

10: Green

Take a look at the ingredients in almost any diet pill or fat-burning supplement and there’s a good chance you’ll spot green tea. Green tea has been studied extensively for its metabolism and fat-burning capacities. Similarly, a study in 31 adults found that consuming a beverage containing caffeine, calcium and certain compounds found in green tea three times daily for three days increased the number of calories burnt per day by 106 calories. There are limitless ways to enjoy green tea in the morning. Try adding a squeeze of lemon, drizzling on a bit of honey or brewing your tea with ginger or mint to bring a tasty twist to you

11: Chia Seeds

Tiny but powerful, chia seeds are an excellent breakfast supplement. They’re high in fibre and can absorb water to form a gel, which expands in your stomach to help keep you feeling fuller longer . They’re also rich in protein, which can slow the emptying of your stomach and reduce levels of ghrelin, the hormone responsible for stimulating hunger.

Try making a chia seed breakfast parfait by mixing one ounce (28 grams) of chia seeds with one cup (245 grams) of yogurt in a bowl or mason jar. Let the mixture soak for about 30 minutes to allow the seeds to swell, then top it off with a one-half cup (74 grams) of your favourite berries. Chia seeds also make a delicious and nutritious addition to tea, smoothies or overnight oats.

12: Oat Meal

Oatmeal is a healthy and delicious breakfast option, especially if you’re looking to lose weight. Oats are low in calories but high in fibre and protein — two nutrients that impact appetite and weight control. In particular, oats are an excellent source of beta-glucan, a type of fibre shown to impact everything from immune function to heart health. Try combining one cup (235 grams) of cooked oatmeal with a one-half cup (74 grams) of berries, one tablespoon (7 grams) of ground flax-seed and a handful of almonds for a power-packed, high-fibre morning meal.

13: Flax-seeds

Flax-seeds are loaded with viscous fibre, a type of soluble fibre that absorbs water to form a gel in your gut .Flax-seeds are versatile and easy to enjoy. Ground flax-seeds can be sprinkled over cereal, used to thicken up your morning smoothie or even mixed into water to boost your fibre intake. Flax-seeds are versatile and easy to enjoy. Ground flax-seeds can be sprinkled over cereal, used to thicken up your morning smoothie or even mixed into water to boost your fibre intake.

14: Nuts

Nuts provide the perfect balance of fibre, protein and heart-healthy fats, making them a worthy addition to any breakfast. A one-year study in 169 people showed that adding nuts to a Mediterranean diet significantly decreased waist circumference, compared to a control group. Both diets contained an equal amount of calories and protein. Yet, by the end of the 24-week study, those consuming almonds had lost 62% more weight and 56% more body fat than those consuming complex carbs. Keep in mind that nuts are also very calorie-dense, so limit your intake to about one ounce (28 grams) at a time to keep the calories from stacking up. Mix a serving of nuts into yogurt, cottage cheese or homemade granola to bring your breakfast to the next level in terms of nutrition.

Summary:

Starting your day on the right foot and with the right food can make a world of difference when it comes to weight loss. Eating healthy breakfast foods can make it easier to curb cravings and stick to your weight loss goals. Keep in mind that following a weight loss diet doesn’t just end with a healthy breakfast. Be sure to fill your diet with nutritious whole foods throughout the day to optimise your health and help lose weight quickly.

Yesterday’s blog I covered a bit about weight loss and an under-active thyroid and what it meant, so it’s only right that we should try and have a look at it from the other side….an over-active thyroid.

I’m not sure if I’ve ever spoke to anyone with an Over-active Thyroid but I have heard that individuals struggle to put weight on and I guess it makes sense as an under-active thyroid is the opposite way round

So after doing some research on this, this is what I have found….

Overview

Hyperthyroidism (overactive thyroid) occurs when your thyroid gland produces too much of the hormone thyroxine. Hyperthyroidism can accelerate your body’s metabolism, causing unintentional weight loss and a rapid or irregular heartbeat. Several treatments are available for hyperthyroidism. Doctors use anti-thyroid medications and radioactive iodine to slow the production of thyroid hormones. Sometimes, hyperthyroidism treatment involves surgery to remove all or part of your thyroid gland. Although hyperthyroidism can be serious if you ignore it, most people respond well once hyperthyroidism is diagnosed and treated

Symptoms:

Hyperthyroidism can mimic other health problems, which can make it difficult for your doctor to diagnose. It can also cause a wide variety of signs and symptoms, including:

• Unintentional weight loss, even when your appetite and food intake stay the same or increase
• Rapid heartbeat (tachycardia) — commonly more than 100 beats a minute
• Irregular heartbeat (arrhythmia)
• Pounding of your heart (palpitations)
• Increased appetite
• Nervousness, anxiety and irritability
• Tremor — usually a fine trembling in your hands and fingers
• Sweating
• Changes in menstrual patterns
• Increased sensitivity to heat
• Changes in bowel patterns, especially more frequent bowel movements
• An enlarged thyroid gland (goiter), which may appear as a swelling at the base of your neck
• Fatigue, muscle weakness
• Difficulty sleeping
• Skin thinning
• Fine, brittle hair

Older adults are more likely to have either no signs or symptoms or subtle ones, such as an increased heart rate, heat intolerance and a tendency to become tired during ordinary activities

So if someone with an over-active thyroid is burn more calories even while at rest due to the fact of your body producing to much hormones I can understand the struggle it can bring with putting weight on, but there is treatment out there that could help.

Hyperthyroidism is an abnormal state for your body. Treatment brings your body back to its normal state. Because of this, when you lose weight from hyperthyroidism, you might gain some weight back after you start treatment. Your body starts making less thyroid hormone than it was before.

Some weight gain from treatment is usually fine, especially if you lost a lot of weight before treatment. If you’re concerned, talk to your doctor. You may need to readjust your calorie intake as your treatment takes effect. If the side effects of treatment, including weight gain, are intolerable to you, your doctor can help you find a new treatment.

When To See The Doctor?

In most cases, weight gain with hyperthyroidism is probably nothing to worry about, especially if you previously lost a lot of weight due to your initially untreated condition. However, if you’re gaining a lot of weight or have other uncomfortable symptoms, it might indicate a new problem. Talk to your doctor about finding the right course of treatment for you. Weight gain alone is generally not a sign of a thyroid problem. But weight gain alongside the following symptoms can indicate hypothyroidism:

• Fatigue
• Achiness
• Depression
• Dry Skin
• Constipation

See a doctor if you develop any of these symptoms. If you’re gaining weight and have symptoms of hyperthyroidism, such as nervousness, increased sweating, and trouble sleeping, it’s still a good idea to see your doctor. They can help you find the right diagnosis and treatment.

Summary:

It’s not often I have people come to me for weight gain ( it sort of throws me a bit lol ) but when they do I will give them the same due care and attention as to those who want to lose weight. First we need to cover everything so I know what I have to deal with going forward then we’ll but come up with the best solution ( nutrition & training ) based on their own individual goal. But with every problem there’s always a solution to it, if I don’t know then I’ll do my research to find the solution so I can give my client the best possible chance of achieving their goal

So in this blog I’m going to cover a topic which some might like and some might not, some might even have an emotional response to it, but I’m not in any way pointing fingers or judging people, this is to point out some hard true facts about something has has been on the increase over many many years and is a topic that will always be there.

What made me write this was after seeing an individual get on the bus I was extremely breathing hard, sweating and was over weight themselves and it got me thinking. Now I can’t pretend to even start to understand why or how people can let them self get that out of control ( I know there can be many different reason but there’s always help ) some might have an emotional response or have medical conditions to explain it and some it might just be damn right laziness!!

The amount of health implications that they will suffer or could suffer are life treating, the amount of visceral fat in their body will no doubt reduce the functions of their vital organs. But it’s not just adults even a large percentage of young children now a days are over weight or obese and I have to say it’s completely unacceptable

The image above might seem a bit gross but this is fact folks this is what the inside of our bodies can look like when we stop caring about ourselves…We only have one body DON’T YOU THINK it’s time we should start to look after it. We should not be getting that out of breath just by walking on a bus ( there’s major issues if you are and need to see me )!!

The evolution of obesity hasn’t just happened over night it’s been a steady increase over 100’s of years and some part of me think the government have left it a bit late to start showing like they care ( if they really cared then they’d do more and make more of an effort ) especially as it’s the Most Common Nutritional Disorder, it’s a GLOBAL Epidemic & Increasing Rates in Developing Countries.

So what are some of the implications of Obesity….

• Sleep Apnoea
• Snoring
• Lung Disease
• Liver Disease
• Gallstones
• Cancer
• Stroke
• Heart Disease
• Pancreatitis
• Female Disorders – Infertility
• Arthritis
• Gout
• Inflamed Veins, often with clots

Here’s some facts for you from WHO ( World Health Organisation )

• Worldwide obesity has nearly tripled since 1975.
• In 2016, more than 1.9 billion adults, 18 years and older, were overweight. Of these over 650 million were obese.
• 39% of adults aged 18 years and over were overweight in 2016, and 13% were obese.
• Most of the world’s population live in countries where overweight and obesity kills more people than underweight.
• 41 million children under the age of 5 were overweight or obese in 2016.
• Over 340 million children and adolescents aged 5-19 were overweight or obese in 2016.
• Obesity is preventable.

• In 2016, more than 1.9 billion adults aged 18 years and older were overweight. Of these over 650 million adults were obese.
• In 2016, 39% of adults aged 18 years and over (39% of men and 40% of women) were overweight.
• Overall, about 13% of the world’s adult population (11% of men and 15% of women) were obese in 2016.
• The worldwide prevalence of obesity nearly tripled between 1975 and 2016.

In 2016, an estimated 41 million children under the age of 5 years were overweight or obese. Once considered a high-income country problem, overweight and obesity are now on the rise in low- and middle-income countries, particularly in urban settings. In Africa, the number of overweight children under 5 has increased by nearly 50 per cent since 2000. Nearly half of the children under 5 who were overweight or obese in 2016 lived in Asia.

Over 340 million children and adolescents aged 5-19 were overweight or obese in 2016.

The prevalence of overweight and obesity among children and adolescents aged 5-19 has risen dramatically from just 4% in 1975 to just over 18% in 2016. The rise has occurred similarly among both boys and girls: in 2016 18% of girls and 19% of boys were overweight.

While just under 1% of children and adolescents aged 5-19 were obese in 1975, more 124 million children and adolescents (6% of girls and 8% of boys) were obese in 2016….( these stats are shocking worrying )

Another problem with not looking after ourselves through poor eating, being completely lazy and basically just not giving a shit is a disease called CVD ( coronary heart disease ) and is also known as the slight killer because you never know you’ve got it….So please do yourself a favour, start caring and giving a shit about yourself and what you put in your body and start looking after yourself. If you don’t know how then please seek advice from a professional in that field ( Dietitian, Nutritionist, Nutritional Therapist, Personal Trainer, Strength & Conditioning Coach ) any good one of these will do you the world of good in helping you change your lifestyle for the better

Together we’re Stronger, Together We’ll Succeed

Over the years of myself being in the fitness industry I’ve heard and still do hear from people it’s hard for me to lose weight because I’ve an under-active thyroid, but do they actually know what it is? Have they done their research? chances are….NO!!

So What Does An Under-active Thyroid Mean?

Hypothyroidism is a condition where the body doesn’t make enough thyroid hormones. Thyroid hormones help control your growth, repair and metabolism. As a result, people who suffer from hypothyroidism may experience tiredness, hair loss, weight gain, feeling cold, feeling down and many more symptoms. Hypothyroidism affects 1 to 2% of people worldwide and is ten times more likely to affect women than men.

Foods alone won’t cure hypothyroidism. However, a combination of the right nutrients and medication can help restore thyroid function and minimise your symptoms.

Hopefully this blog will help you discover the best diet for hypothyroidism, including which foods to eat and which to avoid — all based on research.

What Is Hypothyroidism?

The thyroid gland is a small, butterfly-shaped gland that sits near the base of your neck.

It makes and stores thyroid hormones that affect nearly every cell in your body . When the thyroid gland receives a signal, called TSH (thyroid-stimulating hormone), it releases thyroid hormones into the bloodstream. This signal is sent from the pituitary gland, a small gland found at the base of your brain, when thyroid hormone levels are low. Occasionally, the thyroid gland doesn’t release thyroid hormones, even when there is plenty of TSH. This is called primary hypothyroidism and is the most common type of hypothyroidism.

Approximately 90% of primary hypothyroidism is caused by Hashimoto’s thyroiditis, an autoimmune disease where your immune system mistakenly attacks your thyroid gland. Other causes of primary hypothyroidism are an iodine deficiency, a genetic disorder, taking certain medications and surgery that removes part of the thyroid. Other times the thyroid gland does not receive enough TSH, the signal to release more thyroid hormone. This happens when the pituitary gland is not working properly and is called secondary hypothyroidism.

Thyroid hormones are very important. They help control your growth, repair and metabolism — a process where your body converts what you eat into energy.Your metabolism affects your temperature and how fast you burn calories. That’s why people with hypothyroidism often feel cold, fatigued and may gain weight easily

How Does Hypothyroidism Affect Your Metabolism?

The thyroid hormone helps control the speed of your metabolism. The faster your metabolism, the more calories your body will burn at rest. People who have hypothyroidism make less thyroid hormone. This means they have a slower metabolism and burn fewer calories at rest. Having a slow metabolism comes with several health risks. It may leave you tired, increase your blood cholesterol levels and make it harder for you to lose weight. If you find it difficult to maintain your weight with hypothyroidism, try doing moderate- or high-intensity cardio. This includes exercises like fast-paced walking, running, hiking and rowing.

Research shows that moderate- to high-intensity aerobic exercise may help boost your thyroid hormone levels. In turn, this may help speed up your metabolism. People with hypothyroidism might also benefit from increasing their protein intake. Research shows that higher protein diets help increase the speed of your metabolism

Which Nutrients Are Important?

There are several nutrients that are important for optimal thyroid health.

Iodine

Iodine is an essential mineral that is needed to make thyroid hormones. Thus, people with an iodine deficiency might be at risk of hypothyroidism.

Iodine deficiency is very common and affects nearly a third of the world’s population. However, it’s less common in people from developed countries like the US, as they can avoid an iodine deficiency by adding iodised table salt to their foods.

If you do have an iodine deficiency, add iodised table salt to your meals or eat more iodine-rich foods like seaweed, fish, dairy and eggs.

Iodine supplements are not necessary as you can get plenty iodine from your diet. Some studies have also shown that too much may damage the thyroid gland.

Selenium

Selenium helps the body “activate” thyroid hormones so they can be used by the body.

This essential mineral also has antioxidant benefits, which means it may protect the thyroid gland from damage by molecules called free radicals.

Adding selenium-rich foods to your diet is a great way to boost your selenium levels. This includes Brazil nuts, tuna, sardines, eggs, and legumes.

However, avoid taking a selenium supplement unless advised by your doctor. Supplements provide large doses, and selenium may be toxic in large amounts.

Zinc

Like selenium, zinc also helps the body “activate” thyroid hormones.

Studies also show that zinc may help the body regulate TSH, the hormone that tells the thyroid gland to release thyroid hormones.

Zinc deficiencies are rare in developed countries, as zinc is abundant in the food supply.

Nonetheless, if you have hypothyroidism, you should aim to eat more zinc-rich foods like oysters and other shellfish, beef and chicken

Which Nutrients Are Harmful?

There are several nutrients that may be harmful to someone with hypothyroidism.

Goitrogens

Goitrogens  are compounds that may interfere with the normal function of the thyroid gland.

They get their name from the term “goitre,” which is an enlarged thyroid gland that may occur with hypothyroidism.

Surprisingly, many everyday foods contain goitrogens. These include:

• Soy foods: Tofu, tempeh, edamame, etc.
• Certain vegetables: Cabbage, broccoli, kale, cauliflower, spinach, etc.
• Fruits and starchy plants: Sweet potatoes, cassava, peaches, strawberries, etc.
• Nuts and seeds: Millet, pine nuts, peanuts, etc.

So in theory, people with hypothyroidism should avoid goitrogens. However, this only seems to be an issue for people who have an iodine deficiency or eat large amounts of goitrogens. Also, cooking foods with goitrogens may “inactivate” the goitrogenic substances. One exception to the above foods is pearl millet. Some studies have found that pearl millet might interfere with thyroid function, even if you don’t have an iodine deficiency .

Gluten

Gluten is a protein found in grains like wheat, rye and barley. People who have celiac disease, an autoimmune disease, can’t eat gluten. Their body mistakenly attacks it and causes damage to the surrounding gut area. Unfortunately, research shows that people who have an autoimmune disease are at risk of developing another autoimmune disease.

That’s why some people who have Hashimoto’s thyroiditis, the main cause of hypothyroidism, may also have celiac disease. This also means that some people who have Hashimoto’s thyroiditis might need to remove gluten to help improve their symptoms.

Foods To Avoid?

Fortunately, there aren’t many foods that you need to avoid if you have hypothyroidism. However, foods that contain goitrogens should be eaten in moderation and ideally cooked. You should also avoid eating highly processed foods, as they usually contain more calories. This can be a problem for someone with hypothyroidism, since they may gain weight easily.

Here is a list of foods and supplements you should avoid completely:

• Millet: All varieties.
• Highly processed foods: Hot dogs, cakes, cookies, etc.
• Supplements:Although adequate selenium and iodine is essential for thyroid health, too much may cause harm. Selenium and iodine supplements should be avoided unless prescribed by your doctor.

Here is a list of foods you can eat in moderation. These foods have goitrogens or are known irritants if consumed in large amounts.

• Foods that contain gluten: Bread, pasta, cereals, beer, etc.
• Soy foods: Tofu, tempeh, edamame beans, soy milk, etc.
• Cruciferous vegetables: Broccoli, kale, spinach, cabbage, etc.
• Certain fruits: Peaches, pears and strawberries.
• Beverages: Coffee, green tea and alcohol — these beverages may irritate your thyroid gland.

If you have celiac disease because of Hashimoto’s thyroiditis or feel uncomfortable eating foods that contain gluten, then you should avoid gluten completely.

Foods To Eat?

There are plenty of food options for people with hypothyroidism, including the following:

• Eggs: Whole eggs are best, as much of the iodine and selenium are found in the yolk, while the whites are full of protein.
• Meats: All meats, including lamb, beef, chicken, etc.
• Fish: All seafood, including salmon, tuna, halibut, shrimp, etc.
• Vegetables: All vegetables are fine to eat. Cruciferous vegetables are fine to eat in moderate amounts, especially when cooked.
• Fruits: All other fruits including berries, bananas, oranges, tomatoes, etc.
• Gluten-free grains and seeds: Rice, buckwheat, quinoa, chia seeds and flaxseed.
• Dairy: All dairy products including milk, cheese, yogurt, etc.
• Beverages: Water and other non-caffeinated beverages.

People with hypothyroidism should eat a diet based around vegetables, fruit and lean meats. They are low in calories  and very filling, which may help prevent weight gain.

Sample Meal Plan

Here is a week-long meal plan for someone with hypothyroidism.

It provides a healthy amount of protein, has a low to moderate amount of carbs and should help you maintain a healthy weight.

Make sure you take your thyroid medication at least one to two hours before your first meal or as advised by your doctor. Nutrients like fibre, calcium and iron may stop your body from absorbing the thyroid medication properly.

Monday

• Breakfast: Gluten-free bread with eggs.
• Lunch: Chicken salad with 2–3 Brazil nuts.
• Dinner: Stir-fried chicken and vegetables served with rice.

Tuesday

• Breakfast: Oatmeal with 1/4 cup (31 grams) of berries.
• Lunch: Grilled salmon salad.
• Dinner: Fish baked with lemon, thyme and black pepper served with a side of steamed vegetables.

Wednesday

• Breakfast: Gluten-free bread with eggs.
• Lunch: Leftovers from dinner.
• Dinner: Shrimp skewers served with a quinoa salad.

Thursday

• Breakfast: Overnight chia seed pudding — 2 tbsp (28 grams) chia seeds, 1 cup (240 ml) Greek yogurt and 1/2 tsp vanilla extract with sliced fruits of your choice. Let sit in a bowl or mason jar overnight.
• Lunch: Leftovers from dinner.
• Dinner: Roast lamb served with steamed vegetables.

Friday

• Breakfast: Banana-berry smoothie.
• Lunch: Gluten-free chicken salad sandwich.
• Dinner: Pork fajitas — sliced lean pork, bell peppers and salsa served in corn tortillas.

Saturday

• Breakfast: Egg, mushroom and zucchini frittata.
• Lunch: Tuna and boiled egg salad.
• Dinner: Homemade gluten-free Mediterranean pizza topped with tomato paste, olives and feta cheese.

Sunday

• Breakfast: Omelet with various vegetables.
• Lunch: Quinoa salad with green vegetables and nuts.
• Dinner: Grilled steak with a side salad.

Tips For Maintaining A Healthy Weight

It’s very easy to gain weight with hypothyroidism due to a slow metabolism.

Here are a few tips to help you maintain a healthy weight.

• Get plenty of rest: Aim for 7 to 8 hours of sleep  every night. Sleeping less than this is linked with fat gain, especially around the belly area.
• Practice mindful eating: Paying attention to what you’re eating, why you’re eating and how fast you’re eating can help you develop a better relationship with food. Studies also show that it can help you lose weight.
• Try yoga or meditation: Yoga and meditation can help you de-stress and improve your overall health. Research also shows that they are effective at helping you maintain a healthy weight.
• Try a low to moderate carb diet: Eating a low to moderate amount of carbs is very effective for maintaining a healthy weight. However, avoid trying a ketogenic diet, as eating too few carbs may lower your thyroid hormone levels.

The Bottom Line

Hypothyroidism, or an under-active thyroid, is a health problem that affects 1-2% of people worldwide. It can cause symptoms such as tiredness, weight gain, feeling cold and many others. Fortunately, eating the right nutrients and taking medications may help reduce your symptoms and improve thyroid functions. Nutrients that are great for your thyroid are iodine, selenium and zinc.

On the other hand, eating gluten may cause uncomfortable symptoms for some people with Hashimoto’s thyroiditis, the main cause of hypothyroidism. That’s because Hashimoto’s thyroiditis and celiac disease are closely linked. Some people may have both diseases. Following a thyroid-friendly diet can help minimise your symptoms and help you maintain a healthy weight. It encourages eating whole, unprocessed foods, and lean protein.

So I’ll respect anyone who decides to commit to joining a gym and deciding to make a difference to their health and their lifestyle and I also know who hard and challenging it can be as I’ve been there myself only 5 years ago. So with this blog it’s a bit personal as I’ve been on the other side so I get it…..But there’s nothing more that really annoy’s me more apart from people thinking they know more than I do when it comes to health & fitness ( expect for those who work in the industry and even then not all of them do ) is people going to the gym just to do cardio thinking it’s the right thing to do to help them lose weight!!….Okay firstly I know first hand from my own experience how hard it is going to the gym and not knowing what to do or what your doing but all gym’s now have staff their who have to help all new members to get started and this comes in forms of….1. Inductions ( which will show you how to use the gym equipment ) – 2. Classes, to which most are free and have plenty to choose from – 3. Some run Boot-camps which again are normally cheap enough to join – 4. Then we have 1-2-1 personal training which should be based and designed around the clients goals and needs, so the excuse of i don’t know how to use weights doesn’t wash with me because if you really want to learn and make a difference to your own health then you’ll make the effort to ask for help especially as some of it is FREE and we all like a freebie from time to time

I’ve witness first hand people going to the gym and all you see them do is use the cardio equipment but yet you see hardly any change in their body composition which generally mean their lifestyle is still shit which then defeats the whole point of going to the gym….well apart from improving your cardiovascular system but you’ll still be over weight or under weight depending on the individual. If you want to do cardio then why not try getting off your ass and out into the fresh air!! Go for a run through the woods or down by the river, if you can’t run then go for a long walk, go for a swimming all of which is free and will be far better for you than being stuck in a gym surrounded be sweaty people.

Cardio equipment is excellent if used in conjunction with a workout like sprints 200, 300, 400 or 800 meters, air bike ( which is a killer ) or even the rower ( again you can do meters or calories, even skipping is a good way of improving your cardiovascular system and again you can work it in conjunction with a workout….here’s an example…50-40-30-20-10 Air Squats, Kettlebell Swings, Sit-ups, three simple exercise you do 50 of each then 40 then 30 and so on til you get to 10 but then you can add in a 200 meter run between runs so you’d complete 50 reps of each exercise then run 200 meters and so on.

But with all this said and done all of which is completely pointless if and i mean IF, YOU DO NOT SORT OUT YOUR BLOODY NUTRITION, FACT!!

So if your going to the gym or if your new then set some goals and speak with a fitness professional and ask what’s the best thing to do based on your goal. Nutrition should always come first and foremost then it should be resistance based or strength training 3 to 4 times a week, then if you still want to improve your fitness then you can do swimming, classes, hiit training, metabolic conditioning, going out running, or just be more damn active

Weight loss you need to be in a calorie deficit meaning you burn more calories than you consume

Weight gain you need to be in a calorie surplus meaning you comsune more calories than you burn

And for maintenance….well that should be obvious. As per usual if you want help, training or coaching in any way then please feel free to reach out at any time

Healthy Regards

Rob

P. S. Don’t let me catch you on the cardio equipment

So it’s been 15 days since I last trained trained due leaving my previous gym and man it felt good good to lift some weights again, but what to train after all that time off….decisions decisions lol. So my client before me trained legs which I love training legs but as I was running with my son after I didn’t want to kill my legs off so I decided to mix things up a bit…..so I decided to superset everything as I didn’t have much time

Back Squat – 4 Sets of 8 Reps @ 90kg with Incline Dumbbell Press – 4 Sets of 8 Reps @ 25kg

Bench Press – 4 Sets of 8 Reps @ 70kg with Ez Bar Barbell Curls 4 Sets of 8 Reps @ 25kg

Seated Smith Machine Shoulder Press – 3 Sets of 10 Reps @ 35kg with Dumbbell Fontal Raise – 3 Sets of 10 Reps @ 12kg

Tricep Rope Pulldown – 3 Sets of 12 Reps @ 40kg with Tricep Pushdown – 3 Sets of 12 Reps @ 110kg

Then I went outside and finished with a tractor tyre, flipped it 25 meters, shuttle run 25 meters and back then flipped it back again….Good Session, hitting different muscle groups!!

So then it was home, change, eat then off to take my son out for his 3rd run this time my daughter came along on her bike for some exercise herself as she’s not a runner ( shame as she used to )

So we ran 4 miles in 49 minutes and ran most of it with a stitch as well which was getting on his nerves lol but he finished it nonetheless. Riley’s first mile he ran in 11 minutes which is pretty good. He definitely has the speed in him to go quicker but I want him to get used to running and putting in the miles before I get him to pick up his speed, he ran his first 5k park run in 33 minutes last weekend ( which was 2 minutes slower than mine the week before…shameful from me good lad from him )and is already planning his next on this weekend which is great ( I best be able to keep up haha ). He has already said he wants to try and beat dad lol which if he sticks to running I reckon he will which of course he’ll never let me forget.

But it’s just nice to get back into my training again both with the gym and the running especially which my next ultra marathon in August….consistency is key now

How To Lose Weight & Keep It Off.

I won’t lie, personal training is a tough business for some but is a fulfilling career, but you won’t succeed unless you strive to improve every day. If you want to make your clients so happy that they will tell all their friends about you then there’s certain things you need to be able to and these are a must in my opinion

1: THEY’RE FOCUSED!

What’s the point of asking a young mum to perform max lifts if her primary goal is fat loss? There isn’t one, but a lot of personal trainers are guilty of projecting their own values onto their clients. Remove your ego from the equation. If an exercise doesn’t meet your client’s needs and goals, then it’s a waste of time.

2: FORM & TECHNIQUE!

This is by far the biggest fault that I see with a lot of personal trainers and I have witness this first hand, watching them with a client and seeing their client is doing an exercise with poor technique ( kettlebell swings being the biggest ) getting them to squat in the smith machine with a foam pad on, Dumbbell walking lunges when their balance is all over the place….if you can’t do it right yourself then don’t teach it.

3: THEY’RE HUMAN

Personal trainers should care about their health, but that doesn’t mean they have to eat steamed broccoli every day. Everyone has a guilty pleasure or two (I’m a sucker for gummy worms if you’re curious). Share little details like this with your clients. It’s important for them to understand that the occasional indulgence won’t hurt them as long as they make healthy decisions most of the time.

4: THEY WALK THE WALK

If a mother tried to convince her children to stop eating so much sugar with a can of Coca-Cola in her hand, how effective do you think she would be? Not very. Those kids would laugh her out of the room! Don’t expect people to take you very seriously if you don’t follow your own advice. I’m not saying you have to be perfect, but you’ll have an easier time finding clients if you walk the walk.

5: THEY CARE & ASK QUESTIONS

Resist the temptation to lecture your clients. If you’ve ever been to a boring college class, you know your clients won’t retain much information from a lengthy lecture. Instead, let them do the talking ( you’ll learn a lot by just listening ). I like to ask my clients a lot of questions, ranging from their day plans for the weekend, eating even what they’d like to train. This helps me determine the triggers that influence their behaviour. It also gives me the opportunity to ask them what they could do differently next time to make a better decision, which improves future compliance, and most importantly build a bond

6: THEY EDUCATE THEIR CLIENTS

“If I give away too much advice, my clients might decide they don’t need me anymore!” Sound familiar? Don’t worry about it. If that was really the case, they wouldn’t have hired you in the first place, because you can find all kinds of advice for free on the Internet. Explain things like anatomy, proper form and exercise selection as time goes on. Your clients might even share an interesting thing you said with a friend, which could result in a referral if you’re lucky.

7: THEY DON’T USE TO MUCH LINGO

It might seem odd to mention this because I just told you to educate your clients, but hear me out. It’s good to teach your clients, but you need to do so in a language they will actually understand. I know you can point out the latissimus dorsi on a diagram of the human body, but the average person can’t even pronounce it. Just call them “lats” and make sure your client understands the important that they are the broadest muscle group on your back and should be activated during exercises like rows and chin-ups.

8: THEY PROVIDE HOMEWORK

I’ve done this a few times with my clients, set them ” homework” or to practice something so when our next session comes round they should be able to move better and myself see a progression with them. Your clients don’t live at the gym. Their lives can’t revolve around fitness, because they have a lot of responsibilities. It’s hard to find the time to prepare healthy meals when you’re a single parent or a busy professional. You need to understand this struggle, because your clients’ results depend on it. A little bit of exercise couldn’t possibly make up for a whole lot of poor eating decisions. Give your clients some “extra credit” assignments they can do in between sessions.

SUMMARY:

Our clients care is first and foremost, their goal is now our goal, if they fail we fail and I myself hate to fail but to learn sometimes we have to fail…Right I’m off to get ready to go run the park-run, it’s been a while since I’ve ran one of those

Again if you need help, 1-2-1 training or online programming please reach out….Together We’re Stronger, Together We’ll Succeed

So after a disappointing Brighton Marathon due to a left foot issue and a slow time of 5 hrs 37 minute’s which couldn’t be helped, came my first ultra marathon of 2019 and ultra number 6.

Thershold do some wicked events, Race to the stones 100km, Race to the Kings, 52 miles, Race to the Tower 52 Miles and Dulux london revolution trails, all of which I’ve ran now but the tower ultra almost broke me….almost!!

It’s funny because people think I’m crazy or nuts ( definitely both hahaha) and ask how the hell can you run that far let alone run for hours on end and let me put that into context for you…..RTTS 100km 19hrs 3mins, RTTK 15 and a half hours, RTTT 19hrs 7mins, not to mention running a 24hr ultra called escape from Meridien which i had to stop 11 and a half hours in due to injury ( or would of been if I continued) and a ultra marathon on a treadmill for sports relief in which I ran 40 miles in 10 and a half hours.

So how do I do it….

Do I train loads? Yes and no! I train loads in the gym and my training is very varied as I train for life so if an event ever comes up I’m ready and I run when I can. Running is the only thing I haven’t been that consistent with lately due to work and clients but I still always finish, there’s no quitting none whatsoever…..FACT!! I’ve also got a strong mindset and most importantly the best running partner I could ask for and that’s a very close friend of mine. She’s a very stubborn girl as am I and between the two of us we always pull each other along at some point or another and we always make sure each of us start together and finish together, especially as she got me into running with Silverstone half marathon then race to the stones.

But over the years through health and fitness, my own training, running events, CrossFit I’ve learned that our limits are there to be broke down and rebuilt and in doing so makes us fitter and stronger individuals. It’s not been easy though by any means and even myself lack consistency at times which is my own fault but that’s a goal we can always strive towards.

Never think to yourself that it can never be done unless you try and if you fail…..well that’s just your F…First…Attempt…In…Learning we learn from failing it makes us who we are because it makes us stronger but learning to have that mindset to remember is very important because it helps massively.

So by the end of 2019 I would have run 8 ultra marathons, 1 marathon, 5 half marathons, 3 10k, all in the space of 3 years and I’m always looking for that next challenge. Go ultra point 2 point is one of those challenges 75 miles in 24 hrs I’d like to do, I want to run Race To The Stones again to beat my time, so see we should always have goals to aim for and achieve to keep us focus and driven