Are Your Goals Even Yours? 

Since spending time with some of the UKs very best Transformation Coaches in London, I have come to understand a lot more about the psychology of behaviour change.

Psychology has always been something that I have found particularly interesting, and I have continued to study the topic in many different ways. NeuroPlasticity being one of them!

And this was when I came up with the concept that people’s “goals” may not even be based on who they are and what they want.

Stay with me here, it’s going to take some explaining!

I recently read a book by the late Alan Watts, which discussed how “genuine” or “natural” we are. In his lectures he suggested that the moment that we are born and for just a short time after, we are at our most genuine.

This could be the only moment in our lifetime that we are free from opinion, influence or perception.

From that moment on, every person and everything that we encounter, bears an influence on us that, over time, forms the person that you are today.

From what foods you like and eat, what to shows you watch or sports teams you support.

But these influences are not necessarily a true reflection of who we are, we just slot in where we fit.

Over the past few months I have been coaching some amazing ladies through their transformations and at the first coaching call I asked them all the same question “Who Are You?”

The answers didn’t really have any passion, conviction or believable feeling attached. In fact, most initially answered with their name… that’s not what I wanted to know, otherwise I would have asked “what is your name?”

So we went through a series of exercises to establish some good old fashioned truths,  and we dug deeper into their thoughts, wishes and inspirations.

Once we had completed all of these exercises, I went back and asked them the same question, “Who Are You?”, and the answers were totally different. I then went on to ask them what they wanted to achieve in their transformations and their goals had totally changed from what they had said originally as well.

This wasn’t a one off experience, it’s happened numerous times with clients all over the UK and in other countries as well.

What I now believe is that their original goal was not in fact their own, but a combination of what they thought they should be, mixed up with what they thought others wanted, or expected them to be.

And this would explain why so many people fail to achieve their final desired goal, because it simply doesn’t hold any importance to them!

So, I challenge you to to think about this, and think about whether your goals are your own, or a manifestation of all of the influences that you have experienced throughout your life time!

What do you truly want most in life???



The world is Technology mad, and everything is available Online these days, and that includes my awesome Mindset Course.
You can joint The Successful Mindset Online Course TODAY and start applying the techniques to totally transform your life and lifestyle.

Here’s a bit more information:

What could you apply the Successful Mindset to?

I have been applying Mindset changes to both myself and my clients for some time now and seen a dramatic improvement in their results. Not only in health, fitness and weight loss, but lifestyle and behaviours that genuinely impact their lives.

I have created The Successful Mindset Online course so that people can learn how to apply the techniques, understand why they do what they do and find out how to inspire great changes in their actions and behaviours.

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.

What could you improve?

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If you would like more help with transforming your body, then please visit either or 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.



Comment below or email me ( if you have a question, want some help or if you would like to find out more about my online lifestyle coaching services. 



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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 

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.

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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 

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!


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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

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.


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Spice up your diet & lose weight!

NUTRITION logo copy“Diet food is so Boring” – Ever heard yourself saying that?

There is a growing amount of research and evidence suggesting that compounds found in in many herbs and spices have potent health promoting effects, from increasing your metabolism to controlling your blood sugar levels.

So, your diet no longer need be boring…. Spice it up and reap the rewards of the powerful effects that nature gives us! Oh… and all for no added sugar, salt, calories or fat…BONUS!

Here is how they can help you:

BASIL – Basil has that slightly warm & spicy sensation on your tongue, but did you know that it is packed with Vitamins A & K. It doesn’t last long once picked, so if you buy a bunch, whip up some pesto and pop it in the freezer to make it last longer.

CARDAMOM – Ground Cardamom is a key ingredient in things like curry & chia tea, and is an effective thermogenic spice. This means it boosts the bodies temperature and therefore increases your metabolism. It’s a great aid for weight loss for this reason!

CAYENNE – We are all familiar with this hot little spice, but why is it good for weight loss? Cayenne pepper is rich in capsaicin, and this is what give it it’s “spiciness”. Research has found that capsaicin rich peppers can boost your metabolism and burn fat, increase the feeling of being full and reduce your calorie intake throughout the day. Try adding it to your scrambled eggs in the morning or stir it into a soup or chilli for some added warmth.

CILANTRO – Cilantro is a love or hate taste, but if you are a lover then fill your boots. It can help with the removal of heavy metals from your body, like mercury. It’s perfect for Mexican dishes and can also add a smack of citrus flavouring to smoothies!

CINNAMON – We all associate cinnamon with a sweet apple pie, but it is a perfect addition to your breakfast either added to your coffee, porridge, pancakes or smoothies. It has been found that cinnamon can blunt your sugar spikes when you eat carb-loaded meals and helps to minimise cravings!

CUMIN – The rich smoky flavour of cumin is great in soups, chilli and tacos. A study found that eating 1 teaspoon of cumin a day for 3 months increased weight loss, also more impressively, if found that those who lost weight lost 3 times more body fat than those who didn’t eat the spice. The researchers believe it raises your resting metabolism.

GINGER – Everyone knows that ginger is great for when you are feeling a bit sick or have a bad stomach ache. But this little knobbly thing has more to offer, it has been shown to reduce arthritic pain with its anti-inflammatory properties and can help to kill off the bacteria that causes stomach ulcers!

GARLIC – Another one that everyone knows has health benefits, but what are they? Well garlic is said to be able to fight off a cold and help prevent build up of plaque in your arteries. The Greeks believe that if you eat a lot of garlic, you will have a healthy heart. Plus of course, it keeps those blood thirty vampires at bay..BONUS!

MINT – Peppermint tea is a big help if you suffer from bloating, as it helps to relax the muscles in the stomach and digestive tract. Which helps to speed up digestion and the passing of gasses which may otherwise build up. It has also been found that it may help to improve the symptoms of IBS. Add mint to your soups, salads and even smoothies.

OREGANO – Studies & research has found that Oregano has antimicrobial powers, its a bit of a superhero. These super powers actually have been tested in test tubes against bugs like MRSA, Norovirus & Listeria with good results! So add a pinch of its pepperiness to your pasta, tomato dishes and some fish as well.

PARSLEY – This little warrior can give you 120% of your daily Vitamin K requirements in just TWO tablespoons, chopped. Early research has suggested that there is an abundance of antioxidant in the herb that could strengthen the connections between your neurons…. This could potentially improve brain cell communication and ward off depression & Alzheimers. Parsley works with just about everything, so you can consume with confidence!

ROSEMARY – Add this to your roast chicken and enjoy!!! Studies have shown though, that the Antioxidant rich Rosemary can neutralise carcinogenic compounds that form when foods like bread or meat are cooked at high temperatures!)

SAGE – Two human trials found that sage extract improved participants memory function for hours at a time, researchers say it could work by acting on the enzymes critical for brain function, but more research is needed.

THYME – Two teaspoons of dried thyme will give you 20% of you daily iron. It has been used for a really long time as a remedy for respiratory infections. It works great with meats and you can even try making tea with it!

TURMERIC – This little spice has a lot to offer, and is highly talked about for its benefits. I use to give this to my horse, and my mum feeds it to her dogs, it is super versatile! Studies have found that it has the potential to combat Alzheimers, diabetes, arthritic pain & stiffness, PMS, depression and MORE! Its great on roasted veggies, in soups and traditional indian dishes, but you can also add it to smoothies.

And there you have it, the who is who and why you should of the Spice world!

If you have found this blog useful, please share, like and comment. You can also follow us on Facebook, Twitter, Instagram and Linkedin for more healthy, fitness related posts. Or visit the website