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Stuck in a rut with fat loss? Then commit to this 4 week short course to really up your game and deliver results fast!

– Please note, if you have any questions about starting this course, speak to a member of staff. Especially if you have any medical issues.

Looking for simple ways to help kick start a plateau? Then look no further than these quick fixes!

In this presentation Coach Dickson highlights Five Fast Fixes to get your diet back on track. Download the presentation and audio here!

*This goes well with the Food Diary download too!

Use this 7-day booklet to keep track of what you eat. Be honest with yourself and take note of how you felt before and after you eat. It all helps build a picture. Our staff will be happy to help you review the week.

This easy-to-use visual guide from Precision Nutrition shows you how to make healthier nutrition choices, and determine the best foods for your body, goals, and taste buds. In fact, the simple three-step process helps you create a customized healthy-eating menu in just a matter of minutes. And the best part: Nothing’s off limits.

Each of our guides details how to establish an essential habit that can help optimise your diet. Pick one of the habits following habits and have a go at it for 14 days. If you are unsure where to start we suggest looking at the Anchor Habits.

Anchor Habits – Eat Slowly and Eat Until 80% Full, Eat Protein, Eat Fruit & Veg., Eat Smart, Carbs and Eat Healthy Fats

Healthy fats are important to us as they help with our recovery, hormone synthesis and other key processes in our bodies. Let’s face it fats also taste good and help meals feel more filling. It’s important to note that whilst eating healthy fats is important it can be easier to over eat them, take note of the portion sizes. The best source of fats come from minimally processed foods and it’s generally a good idea to vary your sources.

Carbohydrates (or carbs) are often vilified when it comes to weight loss. “Low-Carb” diets aren’t ideal. Most people look, feel and perform better with some carbs in their diet, even if they’re trying to lose weight/fat. However not all carbs are created equally. “Smart Carbs” are slow-digesting, high fibre and are nutrient rich; unlike most processed foods. Smart Carbs can often be substituted in to regular meals instead of more processed foods.

Protein is an essential nutrient that is used in nearly every process within our body. By making sure we get enough we can help preserve our muscle mass when losing weight, this makes getting adequate protein essential for losing body fat. Meals high in protein also leave us feeling fuller for longer.

There is one habit that we know is valuable, even if it is sometimes difficult. Fruit and vegetables provide our bodies with a good source of nutrients and fibre to ensure our bodies work to their best. If we eat a variety of colours we are more likely to get a balanced intake of these nutrients.

If you are looking at making some improvements to your diet then this quick start guide to our Anchor Habits is for you. Anchor habits are two actions we can practise to regain the skill of mindful eating. Regardless of what else we do we can always fall back to these habits.

The beauty of these habits is that they don’t require anything extra to perform. You can carry on eating the foods you would normally, but at a slower pace and to the point of feeling content. These obviously aren’t the only habits we will learn, but they form the cornerstone of a long term lifestyle change that doesn’t leave us high and dry if you slip up.