Why am I not losing Weight? 

There is literally hundreds of reasons why you may not be losing weight.

I am trying to gradually work my way through some of the more common reasons, and explain how they may be affecting your results.

This week I am focussing on Insulin Resistance.

When you think of insulin, you probably automatically think of Diabetes & discard the problem, simply because you are not a sufferer.

However, everybody has insulin, the difference between us is how resistant or sensitive that we are. Let’s just clear up, being insulin sensitive is the better side of this difference.

Let me explain in this video how insulin resistance may be slowing down your weight loss results.

As you can see if you have been eating too many sugary snacks, or maybe overeating, then this may be part of the problem.

In this case, a healthy and well balanced diet that is calorie controlled may be beneficial to help improve your insulin sensitivity.


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Although this particular course has been created to inspire transformations of the body, it can be adapted to suit just about any area of your life, from business, finances, relationships, careers, hobbies and so much more.

Find out more about the course and enrol today. You will have immediate access to the content, which includes written lessons, videos, audio downloads and activities to help you each and every step of the way.

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If you would like more help with transforming your body, then please visit either http://www.lmfitness.info or http://www.thebodyboutique.club and claim your free Breakthrough Call, so we can start to work through what may be holding you back, what your personal goals are and what actions you may need to take in order to start seeing the results that you desire.


Can we eat better for less? 

As I get older (rapidly approaching my 40th, only a few more years 😲😬), I am starting to find satisfaction in the strangest of places. 

A few months ago, my partner and I moved from a small (very small) house with no garden, to a lovely cottage with a modest garden, which is completely decked… yay low maintenance! 

As I am something of a sun-worshipper, sitting in my new garden was proving to make me very happy, and within a few weeks I noticed that both of my olive trees were starting to thrive in their new home. Even though neither have produced any fruit yet, they are still young, it is looking likely that they may soon. 

It got me thinking… what could I grow in pots in my garden? 

I’ve already got mint growing like it’s out of fashion, so I thought Basil would be a great start… (plus basil reminds me of Greece and as I love Greek food it’s a winner). The basil has took off and grown like crazy, stinking out the garden with a beautiful scent … and cooking with home grown herbs, well you can’t get fresher. 

Then my father in law visited and gave me two tomato plants, both of which have flourished, and are looking likely to harvest some lovely juicy toms for my salads later in the summer!! 🤤 I love tomatoes!!! 

But I started to think more about this, and whether or not you could eat better for less by simply growing a few of your own herbs, fruits & veggies? 

I’m not naturally green fingered, I have to “google” everything, so as you can imagine, my search history looks pretty random at the moment, but I have some really fun experiments going on at the moment, even my partner has got in on the action. 

During a recent trip to Greece, my partner put some olive and orange pips in his pocket… not to keep but there was no where to leave them & we didn’t want to infest our room with ants, but anyway, in the midst of packing to come home, he forgot they were there (😬😲) and I found them as I was sorting through the washing. 

So…. I planted them 🤞🏻 and hoped that something might happen. Yesterday whilst tidying the garden, I had a quick look and noticed two minuscule shoots coming up from both the olive pips…. have I just created life??? 😲

Now it doesn’t stop there… because I currently have a handful of date pits to pot & a few acorns that have mysteriously appeared from someone, oh and not to forget three of the citrus family… lemon, lime & orange 😁 

So, although I am totally aware that this is a long term game, and fruits will not start to grow for a while, it’s kinda exciting… who knew I would get so much pleasure from growing my own fruits??? 

In the garden at the moment I have: 

  • Chillies
  • Olives
  • Mint
  • Basil
  • Chives
  • Tomatoes
  • Blueberries

Ready to pot & grow I have:

  • Oranges
  • Lemons
  • Limes
  • Dates
  • Acorns 

So, for those of you interested in growing your own, I am going to share the progress of this little life giving adventures via my blog, and hopefully, just maybe, these plants will give us fruits and we will be able to eat better for less! For now, that question remains unanswered in my life but I’d love to hear how you’re doing?

Do you grow your own in the garden? How have you got on and what have you grown? 

Let me know in the comments 😁 
Don’t forget to like & follow for updates on my green fingered antics 😁

Five Healthy things to do with your Halloween Pumpkin!

NUTRITION logo copySo halloween is just around the corner & no doubt your kids, or maybe you are planning on carving up a scary pumpkin to put in the window for all those sweet & innocent trick or treaters.

I remember carving out the pumpkin when I was a kid, making a right mess of the kitchen and binning all that juicy fruit from inside straight away.

But, surely you can put this to good use, right?

Here are my top FIVE things to do with your pumpkin guts and carvings.

  1. ROASTED PUMPKIN SEEDS – Simply preheat oven to 150 degrees C.Toss all of the seeds in a bowl with some melted butter and salt. Spread the seeds in a single layer on a baking sheet and bake for about 45 minutes or until golden brown; stir occasionally. Nibble and enjoy whilst your trick or treater come knocking
  2. USE THE GUTS – The guts are the stringy pieces that surround the seeds of your pumpkin, and they can be one of the most difficult parts to use. We suggest using these icky innards to make some pumpkin stock.Separate the seeds from the guts, and set them aside to roast later. Place your guts in a pot filled with water and boil. You can add other unwanted vegetable pieces, such as celery tips or carrot tops, to add more flavor. Boil for about 30 minutes, or until the water begins to change color. Strain your stock, reserving the broth and setting your guts and vegetable pieces aside to be composted.Pumpkin stock is perfect for adding flavor to soups or casseroles, and you can freeze any extra for later use.
  3. PUMPKIN PERFECTION – Pumpkins are rich in zinc and vitamins A, C and E, which makes pumpkin purée healthy for your body if you eat it and healthy to apply to the skin. That’s why one of the prettiest uses for the pumpkin is for a make it at home face mask.Start with about five teaspoons of pumpkin purée, add three teaspoons of brown sugar – which will naturally exfoliate your skin – and a tiny splash of milk.Mix it all together, and apply to your face in circular motions, avoiding the eye area. Relax for up to 20 minutes and allow all that pumpkin goodness to seep into your skin. Bonus: it smells yummy, too!
  4. MAKE A PUMPKIN COFFEE – Ingredients: Milk (2% recommended), coffee, pumpkin pie spice mixture (or mix your own cinnamon, ginger and nutmeg blend), maple syrup, pumpkin, vanilla extract.1) Measure and pour milk into saucepan on your stove (latte: one espresso shot will need 3/4 cup milk; café au lait: will need approximately ½ cup milk for a 2:1 coffee/milk ratio)

    2) Add in 1/4 teaspoon of pumpkin pie spice, 1 teaspoon vanilla extract, 1 teaspoon organic maple syrup and 1 teaspoon pumpkin puree. Stir well.

    3) Heat the mixture on medium/hot heat, stirring occasionally.

    4) Meanwhile, brew coffee or espresso.

    5) Remove milk from stovetop once it is hot and use a milk frother to froth it. The mixture should double in size and create a nice foam.

    6) Once milk is frothed, combine in a mug with espresso or coffee. Garnish with pumpkin pie spice. Optional: add a cinnamon stick, or drizzle with a bit of maple pumpkin butter.

  5. PUMPKIN LASAGNE – Try making a traditional dish into a seasonal dish using the pumpkin flesh, you can slice the flesh to replace the pasta sheets or add the pumpkin fruit into the meat mixture. Play with the idea.
  6. PUMPKIN SKIN CHIPS – If you really want NO waste, then dry out the pumpkin skin in the oven or a dehydrator if you have one and use them as snacks or garnishes for other meals.

For something totally different, why not try one of these bonus ideas:

  1. MAKE A PUMPKIN PLANTER – Once you have finished with your Halloween Lantern Pumpkin head & have stopped out any left over flesh, you can add a little natural beauty to your garden by using it as a planter. Simply chuck in some potting soil, add a pretty little plant and then top up with soil. Leave it out in the garden or on your doorstep… but pick your plant wisely as its getting cold out there!
  2. MAKE A PUMPKIN BIRD FEEDER – Don’t forget about the little tweety pies outside, after all it is getting cold and the weather is miserable, so why not give something back to nature and feed your neighborhood birds with the Martha Stewart’s pumpkin bird feeder Personally I think this is an awesome idea!!! And I will probably do this!

There really is no need to waste any of your pumpkin, and hopefully some of these suggestions will have inspired you to try something a little new this year, rather than just leaving Mr Pumpkin in the garden waste bin.

If you have found this blog useful or interesting, then please like, share or comment. You can also follow us on Facebook, Twitter, Instagram and Linkedin for more health & fitness related posts. Or visit the website www.lmfitness.info 

How to Ease your Muscle Soreness!

EXERCISE logo copy 2We’ve all had it and we all know it is a byproduct of working hard to get the body that you want, but how can we relieve the post workout DOMS (Delayed Onset Muscle Soreness)?

Well, you lucky blighters, I am about to share with you a few simple things you can do to help overcome those aches and carry on going to to loo without having to hold the towel rail! (yes, we’ve all done that too!)

STRETCHING – Myth or Fact? 

It was once considered incredibly important to stretch, both before & after a workout to help ease muscles into the stresses of training and to prevent muscle soreness… however this has now been debunked! It’s BS!

DOMS is a result of damage caused to the muscle fibres during a workout, imagine a piece of wool… If you keep pulling and tugging it, the fibres will begin to fray, and this is what happens to our muscle fibres…. It’s not a bad thing so don’t freak out thinking you are ripping your muscle up, well we are, but the body will repair them thicker and stronger than before, and that is where muscle tone builds from.

The thing is, once the damage has been done to the fibres, no amount of stretching is putting you back together again that quickly, so muscle soreness develops. Its a bit like a scratch thats itching as it heals.

That’s not to say that no stretching at all isn’t required, as there are other reasons why we do it!!

Also, as a result of the muscles being worked, they may tighten up, so some light stretching between workouts may be more beneficial to easing those post Body Pump Quads!


If you are one of my Pilates or PT clients then chances are you have met my little roller friend, chances are even higher that you have sworn at me or it as you have worked over certain muscles.

Truth is the foam roller can help to ease your soreness as it acts like a form of massage, so helps to release tension and toxins. Increasing blood flow to the areas worked, increasing circulation and speeding up the muscles recovery process…. Plus it is great at improving your flexibility!


Possibly the least enjoyable of the options is heat & ice routines. You’ve likely seen the pro-athletes jump in an ice bath after a big event or match! Well this is the principle, although we are not pro-athletes and probably don’t have time or need to do this, so instead, get yourself an ice pack and hold it on the sore muscles for 15 minutes, follow this by 15 minutes of a heat pad. Go back to the cold and then the heat one more time. The alternation between the extremes is thought to improve circulation and speed up the healing process of sore muscles. But I suppose it depends on how sore you are and how much time you have to spare!


The best bit of advice I was ever given and probably the best bit of advice I have given in relation to DOMS is, KEEP ON MOVING! The last thing you want to do when you feel like you have done 10 rounds with Tyson is go and do another workout, but sitting still is only going to amplify the tension. So move a bit, start slow and then work up to more. Go for a nice walk but avoid straining your muscles too much… Just work enough to increase your blood flow a little.


As with most things to do with our bodies, being dehydrated only makes it worse. So make sure you drink plenty of fluids in the few days after a workout to help cease the system.Its also probably a good idea to avoid drinks that will act to dehydrate you, namely caffeine and alcohol.


A nice warming bath can help relieve some of the worst tension, and is great for muscle soreness. Not only is the temperature going to help relax the muscles, but improve circulation which allows nutrients & oxygen to feed the muscles. You can also add some epsom salts to a bath which is rumoured to be be great for sore muscles.


Eat a high protein meal following your workout to help increase the nutrients that are available for your muscles. After all muscle is protein, so feed it with something it can rebuild with rather than a danish pastry from the gyms cafe!

Finally, you should avoid taking pain killers! Don’t mask the pain, as this could lead you to move to quickly or with a bigger range of motion than the muscles wants to, causing an injury.

And there you have it… next time you complete a particularly gruelling workout, try one, two or even all of these methods and see if they help to relieve your soreness.

If you have found this blog interesting then please share, like, comment or subscribe for more health & fitness related posts. You can also follow us on Twitter, Facebook, Instagram & Linkedin, or visit the website www.lmfitness.info 

Four Ways to make your Plain Yoghurt Healthy & Exciting!


NUTRITION logo copyI am forever telling my PT clients to stop eating the “low-fat” yoghurts and go for the full fat plain yoghurts, especially Greek Yoghurt when trying to clean up their diets.

It is an acquired taste i suppose, being so thick, rich and a little sour, but Greek yoghurt can be spruced up into something quite yummy very quickly.

Here are my top tips on getting creative with your you-pots!

  1. Chocolate Mousse – Whisk up the yoghurt until it is light and fluffy and then melt in some rich dark chocolate and a small amount of organic honey for a creamy, super delicious chocolate & honey mouse.
  2. Fruity Froyo – Blend up equal amounts of yoghurt & frozen berries until its all mashed up together and colourful, add a small drop of vanilla extract for taste if you want to as well. Decant the mix into a ramekin and enjoy…guilt free!!
  3. Pineapple Coconut Treat – I love a good pina colada and if you are like me then you will love this… In a glass, alternate layers of cubed pineapple, yogurt, and toasted coconut flakes. Top with a few chopped macadamia nuts and freshly grated nutmeg. YUM!
  4. Flavoured Yoghurt – If you have some flavoured nesquik or whey protein powder laying about, add a small tablespoon to your ramekin of yoghurt & mix up. For added punch add a few slices of fresh banana or some berries.

If you try any of these of have found this blog interesting or helpful then please like, comment & subscribe for more. You can also follow us on Facebook, Twitter, Instagram & Linkedin or visit the website www.lmfitness.info 

The highest & lowest sugar yielding fruits!

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Although the sugar may be a naturally forming one, it is still SUGAR and you should still know roughly how much you are consuming… shouldn’t you?

So here are the top 5 highest & lowest sugar containing fruits!



  1. LYCHEES – This fruit seriously packs a sugary punch with 29grams of sugar per cup. That’s an epic sugar rush waiting to happen. BUT, with 136mg of calcium, this fruit is also good in moderation.
  2. FIGS – A cup of raw figs will give you 27grams of sugar, so about as much as a chocolate bar really. However, unlike the chocolate bar, the fig will also give you a healthy dose of fibre and potassium.
  3. MANGO – This summer fruit hands out an impressive 23grams pf sugar per cup, and you probably guessed it is quite high with its sweet taste. But again, like with many fruits it will also give you a third of your daily recommended amount of Vitamin A, so in moderation it’s serves a purpose!
  4. CHERRIES – With pips, one cup of sweet cherries has 18 grams of sugar. No wonder it’s so easy to pop them like candy! Fortunately, they may also help you sleep better at night .
  5. GRAPES – Both red and green grapes contain 15 grams of sugar per cup. The red kind are also rich in antioxidants, though, and both offer a good shot of fiber.


  1. AVOCADO – Although probably not a fruit that you thought os initially when seeing this blog, an avocado in its entirety will only give you 1 gram of sugar! ONE GARM!! Plus a healthy shot of the goods fats that will help you stay fuller for longer!
  2. CRANBERRIES – Traditionally a winter berry, the cranberry should be an all-year fruit. One cup of fresh cranberries has only FOUR grams of sugar. Plus cranberries are great for healthy kidneys and Urinary tracts.
  3. RASPBERRIES – A tried-and-true smoothie ingredient, these add five grams of sugar per cup. Bonus: they’ve got more fiber than other berries, so they’ll help you fill up.
  4. BLACKBERRIES – With a mere 7grams of sugar per cup, there’s no need to worry about having a few more than you meant to!
  5. STRAWBERRIES – One cup of raw strawberries serves up just  grams of sugar, along with 85mgs of vitamin C—just over the daily recommended intake of 75 milligrams. Plus they are great for your oral health and have properties that can help to stave off sore throats and mouth ulcers!

And there you have it, and now you know. So next time your tucking in to a punnet, you can rest assured you know if you are going high sugar or low!


If you have found this blog post interesting or helpful then please like, share & comment. You can also follow us on Twitter, Facebook, Instagram & Linkedin, or visit the website www.lmfitness.info 

Fluffy Banana Pancakes with a difference!

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I love pancakes, but I don’t often eat them as they can make me feel quite bloated and generally pants!

So whilst searching the net for a gut friendly pancake recipe I came across the one I am about to share with you on a website called findperfectdiet.com.

The difference is, there is no flour in the mixture, making them quite friendly to those who suffer with a reaction to wheat or flour.

Here’s how to make them:

INGREDIENTS (for one serving):

  • 1½ bananas – ripe to overripe (7 oz.)
  • 2 eggs
  • ⅛ teaspoon baking powder

  • butter, blueberries or any other topping of your choice, to serve (avoid too higher sugar toppings, as it negates the point of trying to avoid the bloat) I melt dark chocolate on mine!


  • Break the eggs in a mixing bowl and add the baking powder.
  • Whisk to combine.
  • In another mixing bowl, lightly mash the bananas with a fork. The mashed banana should be chunky and not smooth. This will yield a fluffy pancake.
  • Pour the egg mixture into the mashed banana and stir to combine. There should be enough egg to hold the mashed banana together.
  • In a frying pan over medium heat, melt a knob of butter with a little oil (½ teaspoon) – this is to prevent the butter from burning.
  • Drop spoonful’s of batter in the frying pan and cook on one side until the baking powder is activated. 1 or 2 tablespoons of batter is enough for each pancake.
  • Flip pancake over and cook until golden brown on each side.
  • Cook 2 or 3 pancakes at a time to make for easier flipping.
  • Stack onto a plate and serve warm with a topping of your choice.

For four people, use 8 eggs and 6 bananas. Remember to use ripe bananas – those bananas that have brown spots on them already. It doesn’t matter is the flesh is a little bruised. Keep the pancakes white small as well, it makes flipping them much easier.


If you have found this blog headful or interesting, then please like, share or comment. You can also follow us on Facebook, Twitter, Instagram & Linkedin or visit the website www.lmfitness.info