In contrast to my other post discussing ‘sometimes you got to push yourself’ this ones about knowing when to take your foot off the accelerator. We can lead such busy, frantic lives and if not careful can race headlong into a state of fatigue or worse, burn-out.

It’s really about knowing yourself well enough to notice the tell-tell signs of that slippery slope. Those signs could be, excessive caffeine consumption, eating excess carbs/chocolate, getting cranky and irritable, tired but wired at night, intense cravings for food, elevated heart rate and feelings of overwhelm or not being able to cope.

Ideally you would observe the beginning of those signs and start managing yourself straight away, this takes some practice to do. If you realise you’re heading towards a crash, then be kind to yourself, make you a priority and spend time in a recovery phase.
A recovery phase could simply be, plotting up on the sofa with some good films or book and putting everything else on hold for a least a couple of days or so. Often, we can feel guilty for having a break, especially when there is so much to do. However, it is far safer to take a little time out then to risk the consequences of trying to recuperate from burn-out.

If you’re unsure whether or not you need a break or if you do in fact need to push yourself into action, ask your inner coach. Sit down and be really quiet, put your hand on your heart and ask yourself “what do I really need right now?” Putting your hand on your heart may sound a bit airy fairy to some but,  it is a way to quickly connect with ourselves and our inner wisdom. Something I learnt from attending Tony Robins events, and it works!

  • Is your New Year’s Resolution to lose weight and feel healthy?
  • Have you wanted to lose weight now for some time?
  • Do you feel like you’ve been stuck in a weight loss loop, going around and around yet never getting to your desired weight?

The truth is, losing weight is tough. That’s a fact. But, you don’t have to be constantly frustrated with dieting. You can take control, using a step-by-step programme, with a little helping hand from an experienced weight loss strategist.

More than just weight loss

I’ve spent 7 years now working with people to become slimmer, healthier and happier. The reason I’m passionate about this area of health improvement is seeing how losing weight can transform someone’s life. You can gain higher levels of energy, confidence, youthfulness and even more importantly, freedom from being stuck.

I also know first-hand how frustrating it is to be constantly yo-yo dieting, training hard and getting nowhere but burnt out from the efforts. I thought I’d never be able to break the habit of comfort eating. I was constantly hungry, counting down the time when I would allow myself the next meal or snack. Monitoring my calories in versus calories out and never managing to keep on top of that equation. For a short time, it seemed to have an effect but would generally lead to a binge which ruined the small gains I had made. This felt like a self-imposed prison that I was trapped in.

I searched high and low for the answers thinking there must be something wrong with me. Was I just hopelessly weak-willed or was my metabolism broken? What I learnt was that neither was the case. However, I found that I did need to regulate the hormones which govern weight-loss, primarily insulin and cortisol. Trying to lose weight by just cutting calories and training harder, doesn’t work long-term.

If you are in a similar cycle don’t worry, it can be broken. And when you do break those habitual patterns by regulating your hormones, you achieve more than weight loss alone. You gain freedom from food.

There is no magic diet, supplement or fitness programme. You still have to show up and implement what I will teach you to do. It is however, simpler when you have a structured plan to follow and someone supportive to be accountable to.

For a weight loss plan to be successful it needs to encompass what you put into your body (food and drinks), what you do with your body (exercise, sleep, relaxation) and what you do with your mind.

New Year: New You

The New Year: New You (NY:NU) is a 5-week online programme which encompasses all these elements.

The first week is all about getting you ready for the following weeks, so you don’t have to change anything immediately. Every week thereafter will be themed with a handout and worksheet to help you optimise what you eat, your lifestyle and mindset.

You will have access to an app where your workouts can be found. In each workout is a video for you to watch of the exercise so you know what to do. If you haven’t got a gym membership, don’t worry, I can send you a programme to do at home.  I will also train you personally in my private gym if you opt for the added personal training package.

You’ll have access to me personally on WhatsApp to ask questions, keep accountability, send pictures of foodstuffs to check they’re ok and get any feedback on the worksheets you’ll be completing.

This is what makes this programme unique. Most online programmes are an automated system where you’ll never get a chance to talk to speak to the person who’s organised the course. Whereas I’ll be available to help and support you every step of the way.

What’s more, the skills you learn from this programme can be applied to any other goal you want to achieve in your life. So, what are you waiting for?

Get in touch,  email me today to arrange your free no-obligation courtesy call.

This is a great way to kickstart your weight loss.

  • Online programme with virtual support – £140
  • Online programme with virtual support + 2 personal training sessions a week for 5 weeks – £440
  • If you need additional support you can also have a one-to-one coaching session  – £65


The information provided here is about Seasonal Affective Disorder (SAD) and how to use a light box more optimally to get the most benefit.

To begin with there are a few questions to determine further if indeed what you are experiencing is related to the seasonal change.
As the seasons change do you…

• Feel down or depressed?
• Have less energy than usual?
• Feel less productive or creative?
• Need more sleep?
• Have less control over your appetite?

If you answered yes to these questions it may be indicative of SAD. This is especially the case if you have noticed the same pattern occurring in the winter and then feeling the opposite in the summer for 3 consecutive years.
Interestingly enough SAD is not a recent phenomenon; it was reported by Hippocrates circa in 400BC of people experiencing seasonal depressions.

And it makes complete sense why. During the winter months the amount of lux which is a unit of illumination intensity is only around 4,000 lux on a grey winter day. If much of your day is spent inside you may only be getting around 500 lux. Contrast this to the summer months when we have bright sunshine where you would be getting around 50,000 to 1000,000 lux (1).

Some of the characteristics of winter SAD are increased sleep time, depression, decreased libido, lethargy, increased appetite, weight and cravings for carbohydrates.

If you find yourself cravings carbs during the winter months there may be a good reason. Your body is looking for ways to increase serotonin levels. Serotonin is often thought of as our feel-good neurotransmitter. Thus the carb cravings could be a way of self-medicating to feel better (2).

One of the most effective ways to improve the depressive symptoms of SAD is the use of light therapy (1, 2).

Light boxes have shown to be more effective than the typical antidepressants often used for SAD.

Historically light therapy has been used as early back as the second century when sunlight was directed towards the eyes by the Greco-Roman physicians in the treatment of depression and lethargy.

There are a few potential side effects from using light therapy such as; headaches, eyestrain, mild nausea and feeling edgy. These should go in time or if they are particularly problematic the time using the light box can be reduced.

How to use a 10,000 lux light box

Use a light box (10,000 lux) for 30 minutes in the morning ideally after awakening. If you do not notice an improvement in your symptoms then increase the time to 45 minutes (1).

To get the most use out of your light box you need to be sitting next to it so your head is almost touching the light to get the full amount of lux (around 12-18 inches away). Your eyes must be open but do not stare at the light (1). You can eat or do other things as long as you keep the closeness to the light.

The other advantage to doing this is, you could use the time to make plans, read a book, journal, listen to some positive messages on a C.D or anything else that would interest you.

It will probably mean making an alteration to your schedule to fit this in. Why not invest the half hour a day for something which is free to do, that may make a difference in the way you feel?


1. Lam RW, Levitt AJ. Evidence-Based Management of Seasonal Affective Disorder (SAD) Clinician Resource Package. Clinical Neuroscience. 2002.
2. Sher L. Seasonal Affective Disorder and Seasonality : A Review. Jefferson J Psychiatry. :3–11.

I can only take on 4-5 people committed to train together for the next 2 months.

In 8 weeks if you follow this programme you can expect to drop at least a dress size.

If you are up for the challenge and want to accelerate your fat loss, please read on.

I am offering 2 group personal training sessions each week on Monday and Friday at 7:15 – 8:15pm. These times may be adjusted depending on what suits the class best.

To help encourage you further on your weight loss I will also give you a nutrition plan to follow.

From experience I know the more contact I can have with you the better your results.  So I will also organise a closed Facebook group where you can ping me questions and get additional support.

All this for just £80 a month

Send me an email if you would like to reserve your place as spaces are limited.

Hi there, I just wanted to welcome you to my blogs. The blogs will be on anything health related, some articles more complex than others. If there is anything you are interested in specifically, please let me know.  I’ll consider researching the subject if it’s of public interest.

I want to just say this now, science changes and new research comes out every day. All of us in the field of nutrition and fitness/strength training have a tough job disseminating the information available at the time of our writings. I will endeavour to be as accurate as I can and as more data is available I will update my work accordingly.

If you spot a problem please let me know so that I can look into it and correct it if need be. Not the little grammar mistakes though, which may be many (sorry about that) but anything technical or related to the subject matter.

kh-sigMany thanks and I hope you enjoy reading!