Free diet advice from PWR PT

I hope that, primarily, this framework stretches enough for you to use your imagination to create meals you can enjoy.

A few key pointers to optimum diet

1. Portion size - Aim to feel satisfied but never stuffed

2. Drink Water - about 6 pints a day (easily done - 1 pint first thing; 1 pint end of the day; and 4 pints in between).

3. Smart snacks - these will maintain a slow burn of energy to body and brain through the day, and prevent huge feelings of hunger at lunch and tea time. A smart snack combines protein (meat, eggs, fish, chicken, turkey) with fruits and nuts. No chocolate. No toast. No brews.

4. Kill Cravings - I estimate that for about 3 or 4 days without bread or potato products, you will crave them when hungry. This brain pathway is compelling and easy to submit to.

To combat this it is best to write down (and prepare) 10 healthy foods that you can "GO TO" when you feel a twang or a pang for something sweet or savoury. For instance, a quick listof 5 might include: Carrot sticks in Balsamic vinegar: An apple:  2 dried apricots and 6 almonds; A cup of herbal tea; a Cup-a-Soup! As long as you have these available to you when hunger cravings hit, you can swerve the carbohydrate snack which has absolutely no goodness in it and causes further cravings and hunger later on. After about 5 days without flour or potatoes, the cravings will start to decline. I've tried it, last week and I gave up potatoes for a week. I only lapsed once, on day 6, and had a small bag of Walkers crisps. Otherwise nothing. Now, I rarely crave crisps etc, and I have trigger foods that I turn to when it happens.

5. Caffeine - Only have a caffeinated drink as often per week as you eat green beans or cabbage - No more often than that. Ridding caffeine from the blood will mean deeper and more effective sleep which in time, leads to less fatigue, stronger immunity and more energy.

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This diet plan is not a "low calorie" diet, but optimum eating. You needn't feel hungry, and should feel empowered by your confidence in food, and the choices you start to make.

My final advice is that a good diet is beset with barriers and temptations along the way. Its easy to get cornered when out and about an interacting with others. Optimum eating "MOST OF THE TIME" involves controlling the meals you cook and prepare for yourself, MOST OF THE TIME and never worrying about the occasional lapse. Enjoy the lapse, but do not let it bother you enough to stop doing the right thing the rest of the time.

Group Personal Training - get your act together

Why not give a group personal training session a go, with this winter offer from PWR Personal Training.
A free one hour trial workout with Paul from PWR Personal Training of Preston, Lancashire.
We can talk all we want, but action is the only way to make improvements.
That's why we're offering this free trial workout for you and up to 3 friends. The location can be arranged to suit you. This offer runs out soon, but there's plenty of time for you to call and book your free taster workout.

The first step for you? To redeem your free group workout, call or email now and tell us your dream goal. 
paul@pwrpersonaltraining.co.uk
or call now to discuss your dream goal 07855 121232

2014 success: 2015 hopes

A brief look back at some successes from 2014.

Duncan and Caroline each completed their first (London) marathon

Sue completed her first 10 kilometre run event

Tony shed nearly 40lb in bodyweight

Jonathan returned to playing football after ankle reconstruction

Carol lost a stone in body weight
Laura shed 30lb of body weight and dropped 2 dress sizes
Helen shed 30lb of body weight and dropped 6 dress sizes

Rachel and Brian walked up to Base Camp of Mount Everest!

Warren and Karen achieved personal bests at the 10km run event

Success for Kate after a half hour's conversation!

An email from a young lady who I met for a chat last year, in December.

Hi Paul, Kate Fenton here. Name might ring a bell. I was the sad, lost, frighteningly obese girl you sat with in "snack'n'chat" cafe 12 months ago! God where's the year gone? I just wanted to drop you a line thanking you for that day. I know finances didn't allow me to undertake your personal training programme but I just wanted to let you know the chat did just as important a job. It seemed to bring my head to a better place, the Tony Robbins suggestion quite possibly changed my life. So I just wanted to give you an update as well as thank you for being a huge part in the changes I've made. When you work in an industry that's designed to help people I always think it's nice to know you have succeeded in that and it is so appreciated; and also to see transformations in people. With Christmas approaching I've been a little guilty of letting myself slip but, luckily, I've become aware of this, before it gets out of hand, and it will be dealt with accordingly.You never know, now the confidence is ever so slightly returning, I may just rock up for a kettlebell beating! Anyway, thank you again, that day was probably just another consultation for you...but for me, it changed everything!

Congratulations on your successful year, Kate!