this weeks crazy question.........

Will I bulk up if I do weights?
No not unless you really want to, and you eat a shed load of lean protein six times a day, take a few testosterone pills, all while bench pressing your own body weight, ever other day.
Fact is yes, you do see bigger men and women in the gym, but they work bloody hard to look that way, do very little cardiovascular work, perhaps 20Min's a day on an empty stomach, chow down some chicken breast, then bang a load of weight onto the barbell and push a few reps. Some people are born with more testosterone flowing through there bodies, however they still have to train more or less this way- heavy weight -low repetitions, four or five times a week. I promise you your average Mrs Smith is not going to pack on the pounds that easily.
I am not saying don't add weight onto you machines or bars, you want to be doing about 12-15, reps the last 3 should be a struggle, if they're not add more weight, you need to break down muscle fibers, to see a change in shape, swinging a 2kg dumbbell 25 times will not make a difference or define those curves We all want definition right, not repetitive strain injury.
You should also be doing weights three times or more a week Do not train the same body part two days in a row (including abdominal), your muscles need to rest after a hard session, so fibers can repair in new lovelier shape ooh! Train a different muscle group. ie, legs on Monday, chest and triceps Tue, back and biceps Thurs, other days do plenty of cardiovascular work, walk, run, skip, cycle swim.
Eat a fist size portion of lean protein at least four times a day, along with complex carbohydrates ( see last blog) lots of fresh veg, a couple of pieces of fruit, all while following the above advice, and watch the fat melt away to reveal beautifully sculpted muscles, just defined enough. And remember muscles are your friend, because pound for pound muscles versus fat sat on the couch, or in the beer garden on a hot sunny day, not only look better but burn up a load more calories, yes while your doing absolutely nothing at all.

Be your own personal trainer

OK back to Body Engineering, what should I be doing to BE what I want to BE

firstly lets try to be nice to yourself, you're not as out of shape or as fat you imagine you are. There is aways someone worse, and of course better than you, so stop comparing yourself to others. Stop imagining that every one around you is looking at you, they're not, especially in the gym/ studio, have a look around, they are all far to busy, looking at themselves, picking holes in there own perfectly normal healthy bodies.

Get Moving

Obviously I don't know who is reading this, (hopefully someone is) so I don't know the over all fitness level of my audience, because of this I have to be across the board in my advice, for now at least, I will in future blogs give advice on all levels, but generally speaking if your out to improve your fitness levels, and loose some body fat, then get and keep moving. You may not feel like it, but half an hour out of your day is not a lot to ask. 1 hour 4x a week isn't either for that matter, we are talking about your health and well being! sounds harsh, but only you can do this, only you can have the right attitude, mind set, make the time, put the hours in. for every excuse you can come up with try to find a solution, as I would, (your personal trainer) BE your own personal trainer! go out and move. Leave the car at home, take the stairs, go for a walk at lunch time, cycle to work, run to pick up the car sat morning (that you left at the pub Friday night) enrol in a class, take up an active hobby, there is something for everyone, from salsa to spinning, find what is right for you, and make it a habit, push yourself everyday, Be that girl at the gym that does 15minutes more, that "David Beckham" that trains 10 Min's longer. just move! BE active.



A theory (the 600) eat 300 calories a day less than you usually would, burn 300 calories a day more, you have just lost 600 calories a day that alone will equal roughly 1 pound of fat loss every 6 days.

BE aware, Food for thought

Before I take on a client, I always sit with them for an hour or two, and just listen to them, I up to now have a hundred percent success rate in my profession, by this I mean everyone I train with reaches their goals, I always ask for feed back, and the things that come up again and again are the facts that I care, and I really do, every client I train feels like I'm training that girl I once was, I longed to be fit, healthy, slim, and confident, I achieved this, through hard work, determination, education and sheer bloody mindedness, If I can do it anyone can and now I want to pass it on, that's why I feel I have the Midas touch, whatever your goals.

The other reason is I feel because, I listen, I ask a lot of questions. Food is barely treated as just a fuel by over weight people, its a celebration, a bribe, A comfort, a time filler, A mind occupier, a habit.

So here goes, ask yourself these questions,

What time do you eat?

why do you eat?

Do you eat out of -boredom? depression? tiredness? low blood sugar?

Before you eat anything at all, ask yourself what good is this doing me?

If your happy with a two minute thrill, followed with a day of guilt, then go for it, its your mind, your body, your health, or ask ...

Is it anti-carcinogenic?

Is it going to lower my blood pressure?

or my colestrol?

Will it do my heart any good?

Will it give me energy?

Make my physical performance faster, stronger?

change my body shape in the way I want it to?

Help me sleep better?

Help my sex life? (now there's a bonus!)

Does it have any other health benefits?

Will it help my skin, hair, nails, as well as, thighs, butt, and abs?

Or will it just make me fat and lethargic during life, with an early death?

Am I teaching my children good healthy eating habits? ( a real bone of contention with me this one.)

All sounds a bit depressing, but the reason I love this questionnaire is that it makes you stop and think. People just put food in their mouths without Even realising it, stop, think, BE aware

Try this for a week,

write down every thing you eat and drink, every single morsel, every last spoonful of left over yogurt, every crust of discarded bread, every biscuit on the run, it will amaze you how much you pop into your body without even noticing.

Try this the next week,

Do not eat left overs, you are not a rubbish bin, or a compost heap clad in size 16 jeans,

Write them down if you do.

Do not eat on the run, sit down, enjoy your food and register it.

BE what you want to BE

A little motivation

Hey child what do you want to do
You only have one life, there’s only one of you
Your unaware of any boundaries so set yourself lofty goals

Fill your heart with unobtainable wants and wishes
Go be do all of those
There’s nothing to stop you,
You’re not a natural
So learn
It’s up to you to take, no snatch your turn
Never be satisfied always want more
Be smarter, better, faster
Than you’ve ever been before


No one can stop you though people will try
Best to ignore them- then prove why
Saturate yourself in all that’s around
Taste, touch, inhale, every sight, smell sound
The world is yours, the universe too
It’s up to you child what do you want to do?

So what should I be eating then?

BODY ENGINEERING BE what you want to BE

Good nutrition guidelines

Never starve yourself! Starving yourself will only lead to eventually eating everything in sight when you do give in. More importantly when you go on fad diets, your body goes into starvation mode in preparation for a drought, it thinks ahead, so from then on everything you eat is stored as fat for the next time you fast. Hence you loose 3 pounds, gain 6.

Eat 5/6 smaller meals, (or 3 meals 2 snacks) a day! Instead of three big meals, eat every 3/4 hours, it will seem a little strange at first but eating more often will keep your metabolism running high, You will also find you have more energy throughout the day eating this way,

With each meal have a fist size(your fist its a perfect portion for you) no more weighing the food! a fist size portion of complex carbohydrate (sweet potato brown rice, brown pasta, baked potato whole meal bread). A fist size portion of protein, (chicken, fish, turkey, lean beef,) and at least 3/4 veggies, (steamed, baked, boiled stir fried), as many different colors as possible. The more varied in color the more varied in vitamins.

Drinks at least 12oz (almost a pint) of water with every meal, an occasional coffee/tea, or diet coke is fine but try to stay hydrated drinking plenty of plain water.

Eat slowly, remembering what you have eaten, therefore don’t eat on the run, or eat leftovers.

Cut out, fried, fatty, salty, sugary foods, try to eat foods in their whole most natural form the way they were meant to be (not processed) .When cooking- steam, boil, poach, bake, grill, griddle, or bake, with a little olive oil. Use lots of herbs and spices so your food is still interesting and flavorsome.

Snack on healthy low fat snacks, there is almost always an alternative.

Some healthy snacks

Rice crackers,
Low fat cheese
Sardines (on whole meal toast,)
Nuts,
High protein energy bars and shakes, low fat cereal bars, or cereal with skim milk,
Popcorn, (low fat,)
Sunflower seeds, pumpkin seeds,
Low fat oat cakes,
Cottage cheese,
Whole meal crackers, ………
Small cans of tuna,
Low fat soft cheese
Any fruit, fresh or dried at least 5 pieces a day
Yogurt and fruit.

Have one day a week completely free, eat whatever, whenever, you want all day!

An example day

Meal 1 oatmeal, skim milk, almond flakes, raisins for sweetness.-pint of water.

Snack 1-(3hrs later) 2 whole meal crackers, l/f soft cheese or small can tuna in water, piece of fruit, -pint of water.

Meal 2-(3hrs later) 1 slice of whole meal bread, 4turkey slices, big colorful salad, - pint of water.

Snack 2-(3hrs later) 1 low fat yogurt, piece of fruit.-pint of water.

Meal3-(3hrs later) fist size portion, of chicken breast marinated and grilled, 3 or 4 different types of veggies, fistful of brown rice- pint of water.

Snack3-(3hrs later) at least 2 hours before going to bed! - L/f yogurt, or cottage cheese or handful of seeds, or a protein shake.

1 glass of red wine and a sq of dark choc (70 percent coco) now and again!

if trying to loose body fat or excess weight, leave out the last snack and drop the carbohydrates for last meal of day, once targets have been met you can return them to maintaining your healthy weight and lifestyle as above.

Always have one complete day off per week eat and drink anything you fancy-

Just one of the many diets my mum taught me....

The egg and spinach diet. Up until this very day I hadn't realised women, let alone mothers farted! Strewth Ruth, believe you me all she lost were friends, and invites to social occasions (especially quiet, closed in ones,) Oh and that same couple of pounds, they were gone, on day three's weigh- in, but you guessed it, all back on and more!

I was approximately ten years old when this one came into fashion, just beginning to notice my own little bumps, just beginning to not really like them. A day consisted ofBreakfast- (well you know this word "loosely" comes from the term, break-the fast,) don't be ridiculous, skip it! A cup of black tea, that's all you need. Lunch-2 boiled eggs, huge bowl of spinach (raw). Tea/dinner-2 poached eggs and boiled spinach (what variety) water or more black tea. If I remember rightly it lasted about a week, and my mum was very tiered, snappy, and not much fun! Not to mention being followed around by a puff of green smoke. Exercise regime for this week was to pour ones self into skin tight(don't think Lycra had been invented yet) leotard.This acted as warm up too as far as I could see, mum and her friends used to get quiet a sweat on, then they would bunny hop around the dining room table to shawadywady. As three daughters looked on with bated breath too afraid to look at each other, wow betide anyone who let out a snigger!

This weeks crazy question....

Q/Can I loose a stone in 7 days?

A/Of course, cut off both your arms Tuesday morning after a healthy breakfast of oats, that will leave you 5 more days to loose the extra couple of pound required!


Honestly, someone asked me this, only this week,
So what is a realistic, and safe amount of weight you should be aiming to loose in a week, I'd say 1-2lb, I know, it doesn't sound like a huge amount, but any more rapidly and its water your loosing not fat.
Another vital point as to why fad diets, or crash dieting is not a good idea, is that, your body is so much cleverer than you, really! When you starve yourself, for a few days/weeks, you will loose weight, but as soon as you stop, your body goes into starvation mode, from then on everything you eat will be stored for future fasting, not only that but it will be stored as fat which we all know is pretty stubborn to shift, hence, one reason- fat people get fatter. we have to break that diet/binge cycle!

Body Engineering, whats it all about?

Body Engineering BE what you want to BE


Diet' n restricted or regulated course of feeding; kind of food lived on. -English Oxford dictionary.
Where does it say punishment in which to suffer, or abuse ones self with when born with wrong genes(blame the parents)/ wrong upbringing(keep blaming the parents) wrong information, or lack of education(governments, teachers and parents)

I am a personal trainer, nutritionist, mum of two gorgeous girls, wife of one gorgeous man, who loves to yes, train and workout, but also to live, to eat, to drink, (the odd sherbet especially at the weekend) and enjoy! to not feel bad or guilty, to not hate myself or starve myself, to not ever, ever go on another diet again. and my biggest wish in the whole wide world is for no one, not anybody, ever to have to go on a diet ever again!

My earliest memory of my own mum was of her pulling her thighs, grabbing her stomach, and wafting her bingo wings in my face, to me she had the most beautiful eyes and loveliest smile, but to herself she was just fat! I don't want this for my girls, or my friends, nor strangers or even enemy's, a life spent on a "diet" is a life wasted, a mind thinking only negative nonsense of how one looks, should look, eats, should eat is a mind wasted. Imagine what else you could be thinking about?

Of course you have to look after yourself find balance, cut out the crap, fore go the fries, sacrifice the sweet stuff (to a point) as long as you burn off more than you put in, and eat whats good for you then you have it, your there, so if you want to binge on burgers, or are looking for an easy fix then DE-blog now! auvoir moi petit poi! see ya later jacket potata!

If your excited about never dieting again, but living a healthy balanced life, eating healthy balanced meals, and doing healthy balanced training then blog on........................

BE ..........FIT

BE...........HEALTHY

BE...........BEAUTIFUL