RocoFit Advice

Stuck for ideas of what to take to work for lunch and snacks?

If so....Check out the sneak preview to my book: 101 Recipes For TheOffice. Click HERE Included in the preview are FREE recipes for you to tryout.

I hope you enjoy these free recipes as well as reading theintroduction to my book as to why I would take the time to creat abook of healthy recipes specifically to take to the office.

If you enjoy the recipes and would like the remainder, simply click HERE Hope you enjoy your free recipes!In Health and HappinessRosa.ps. questions or comments please write to me at contact@rocofit.com

In Health and Happiness
Rosa Click here for blog entry.


Could eating fruit be keeping you from reaching you're fat loss goals?

If you're trying to lose a lot of fat or simply looking to lose those last few pounds then keep reading.

Let's start from the beginning:

We all know our body needs food to provide us with energy, but how does it do this? It uses mainly carbohydrates. Carbohydrates are sugars that your body stores as glycogen for to use as energy.

There are two types of carbohydrates: Simple and Complex. All carbohydrates are made of sugar. Complex carbohydrates are made up of hundreds of sugars molecules, these are your startches and fibrous foods that provide you with sustained energy as they take longer to digest.

We're going to look more closely at simple carbohydrates. These consist of one to two sugars thus their name; simple. Simple sugars include refined sugars such as cakes, biscuits and fizzy drinks as well as natural sources found in fruits. Simple carbohydrates are digested quickly and give you energy quickly.

So is eating fruit the same as eating cake? Definitely not.

Fruit is full of vitamins and fibre that is important for a healthy balanced diet however, what is important is when you choose to eat fruit. The sugar in fruit is a simple sugar called fructose. Remember simple sugars are used immediately by your body for energy so if your glycogen levels are low then your body will use them, if not then your body will store them as fat.

Note: If you follow a low GI diet and are confused as many fruits are low GI it's because the liver releases fructose as fat. Fat does not raise insulin levels and therefore doesn't increase your sugar levels rapidly.

So should you eat fruit or not?

YES but it's all about timing. The best time to eat fruit is first thing in the morning for breakfast or right after a work out. The reason being at these times your glycogen levels are low. Eating fruit at this time will help in your recovery. During the day your liver gylcogen levels are more likely to be full and therefore eating simple carbs could lead to the storage of fat.

So go ahead, enjoy your fruit at the right times!

Try: apples, grapefruit, lemon, cataloupe, organces, blueblerries, cherries, blackberries or strawberries.

Enjoy! Click here for blog entry.


Summer is very near and as the weather becomes warmer and you try to find ways to cool yourself down with nice treats such as a cold beer, a chilled glass of wine or even a deliciousous ice cream, think twice! As the old saying goes 'a moment on your lips, a lifetime on your hips!'

Ice cream is very high in fat and sugar, as well depending on the kind of ice cream you’re eating it may also contain colourants and preservatives. Alcohol as well is high in sugar and contains 7 calories/ gram. It may not sound like much however if you consider that fat contains 9 calories/ gram, you can almost think of drinking as the same as drinking fat…yikes!

Before you add on those extra empty calories, remember that you no longer have that nice winter coat to cover up with, summer means wearing slightly more revealing clothing.

What to do? Here's a solution!

As a treat in place of ice cream, make yourself a fruity smoothy. Mix organic bio live yoghurt, frozen mixed berries, and a bit of agave nectar. The yoghurt makes it creamy, the frozen berries makes it thick and cool and the agave nectar is a natural way of sweetening it. Agave nectar can be found in most health food shops and some super markets. It's a natural sweetner for the agave plant in mexico and is low GI, meaning it won't give you a sugar spike.

Rather than the ice cold beer and wine, try having sparking water with lemon and/ or fresh mint to taste, also add a bit of agave nectar. This is an excellent refreshing drink.

Make the smart choices now and you're still in plenty of time to shed those few pounds before summer is truly here!

As well to give yourself an extra boost to shedding those pounds, start moving your body as well as thinking about what to eat. Try resistance training to build muscle and help burn fat. Your body burns more calories at rest to maintain muscle than fat.

What should you do? As the weather becomes warmer, it’s a great idea to work outdoors.

Try training with a friend in the park. There’s no need to carry equipment around with you, you’re body weight is the best portable weight!

Try this circuit:

1) 5 Press ups
2) 5 forward lunges
3) 5 reverse lunges
4) 5 dips off a bench
5) 5 squats

Do this circuit 5 times with a 2 minute rest in between each set. If you’re still feeling quite energetic then have a few short races with your friend. Choose a tree or something approximately 100m’s away. Have a rest and do it again!


Enjoy the nice weather, look great and feel great all at the same time!

Remember to sign up to my FREE NEWLETTER http://www.rocofit.com/newsletter Click here for blog entry.


Want to look the best you've ever looked? Feel better than you've ever felt? Be the best you you've ever been?

I'm sure the answer is YES!

How to do it you wonder?

By Effective Goal Setting and Pre Empting Excuses. Sounds simple, but don't underestimate the power of these tools.

Here are 3 steps to getting you closer to a healthier, happier you!

1.Goal Setting. This is the most important of all 12 principles! Without a clear goal, then you can not have clear direction. The most important thing about goal setting is that it is realistic and very specific. For example it's not enough to just say you want to lose weight, or even to say that you want to lose 10lbs.

Here's what to do:

Choose a date in the future including the day, month, and year; it's a good idea to choose a date that may be significant to you or a date that's linked to special event.
Next describe where you will be when you know you have achieved your goal. Will you be in your room in front of the mirror? Will you be sitting at your desk in your office? Be specific!
Finally how will you know you achieved it. Will you be doing up your belt and realise you've had to tighten it a few notches? WIll you be putting on your favourite outfit and realise if fits perfectly? What will you look like and feel like from head to toe?
Get the picture? Start to live that moment as if it has already happened.

2. Visualise Your Goal. It's critical that you don't go through the hard work of setting your goal simply to forget about it. Visualise it every single day! Choose a time in the morning or a time when you're on your way to work, basically a time when you know you have a few minutes to reflect on and live the moment in which you have achieved your goal.

3. No Excuses. At the start of each day think of potential moments or situations that may put you off track. Come up with a plan before they happen. For example if you know you have to meet a friend for dinner, think ahead and choose a place that you know will have healthy meals that you can choose from. If you know you're going to have a busy evening, fit your exercise in to the morning or at lunch. Be one step ahead, all the time!

I know this is just the start of a HEALTHIER HAPPIER YOU! Go for it! Give it a try Click here for blog entry.


If you work long hours in an office and spend a great portion of that time sitting chances are you're suffering from a broken bum!

A well functioning bottom is crucial for good posture. Your glutes are the largest mucle in your body, they're responsible for stabilising your hips and protecting your lower back. Chances are if you suffer from lower back pain or knee problems the reason could potentially come down to your glutes not working properly.

What to do? Here are two very effective exercises that will not only fix your bum to improve your posture and hip stability but will have you looking great in those jeans!

Exercise #1 Side Glute Raises
My friend Laurie takes you through this exercise. This is a great one to start with! Go here to have a look: http://www.youtube.com/watch?v=azt0TnyhlXM

Exercise #2 Reverse Lunges
I take you through my favourite exercise to get those glutes fired! Go here to check it out: http://www.youtube.com/watch?v=sZDkAK6CDQM

Combine these two and you'll be pleasantly surprised at how great your glutes will feel!

 Click here for blog entry.


There are many programs and books out there promising you FLAT ABS. I'm not about to tell you how bad they all are, what I want to tell you is that all the good ones ALWAYS include a nutrition component.


The truth is, you can do as many crunches and sit ups as you want, you might become stronger but you won't see that 6 pack until you've lost the fat.


Here's the fastest way to lose fat:


1) Eat every 2-3 hours
2) Eat breakfast and include protein
3) DRINK Water
4) Eat the right foods (cut out wheat, alcohol, sugar, caffeine and dairy other than yoghurt and organic butter)




Here's a perfect day:


8am: Breakfast (scrambled eggs and smoked salmon)

10:30am:Snack (Apple and 12 Brazil Nuts)

1pm: Lunch (Chicken and avacado sandwhich made with wheat free rye bread, and sliced

carrots and cucumber with houmus)

4pm:Snack (Plain bio live yoghurt with chopped mango and mixed seeds)

7pm: Dinner (Chicken breast with roasted peppers and courgettes and baked sweet potato

wedges)


There's no secret to flat abs, no need to spend money on fancy programs, simply work hard at your nutrition, exercise regularly and the flat abs will come.


Here's a few of exercises from my colleagues and I to get you started: (Click on each exercise)


The PLANK
The CURL
The LEG THROW This is quite advanced. Ensure your lower back is pressed in to the ground. Only do this exercise when you feel you are strong and would like to move to the next level.


Save your money, commit, put the hard work in, and enjoy your results!
---------------------------------------------------------

--------------------------------------------------------
Feel like every day is like the next? Have a look at the most AMAZING LIFE CHANGING program. You won't regret it. CLICK HERE for the Magic 100, You won't regret it! It's changed my life, I've never acheived so much in such a short time.
---------------------------------------------------
In Health and Happiness
Rosa. Click here for blog entry.


My friend Dax Moy author of the Magic 100 has just put together a short video of his creed. A couple minutes of your time to watch this can change your life!

Click HERE to watch.

You'll want to START LIVING each day like it's magic!

This has has trully inspired me and has me thinking of what my own creed is. Have you thought of yours? Go for it! Check out the short clip.

Life's too short to let each day pass you by, days quickly turn into weeks, weeks to years, years to decades...before you know it you're wondering where the time went.

Don't look back and think 'if only'. START LIVING each day like it's a gift, BE YOUR BEST, encourage those around you to be their best.

Live every day likes it's Magic ! Click here for blog entry.


I have to confess, I've been keeping a secret....sort of

Here it is:

In the last 6 months I have accomplished more than I could have possibly hoped for or dreamed of. I've set goals and have achieved all of them. These include:


1. Successfully changing careers

2. Writing 2 books (Both will go on sale in the next month)

3. Purchasing my first flat

4. Generating mailing lists of thousands of people

5. Finding brilliant clients and maximizing my weekly appointments

6. Going on 2 vacations in last 6 months (I want to go on 1 every 3 months)

7. Running Berlin Marathon in under 3:42 (my goal was for under 4 hours)


I list these not to brag but rather to share with you the idea that you too can achieve your dreams, most importantly you can do it NOW and not in a years time or several years time.


How did I do it?

I used Dax Moy's (One of the UK's Top Fitness Experts) Magic 100. It really is Magic! It has changed my life. For the first time I feel like I'm living my dream rather than just dreaming it.

I say I kept this a secret simply because I never thought to share it with you and all the other members of my mailing lists.

I simply told my friends and family about it. It wasn't until I was talking to a friend about my newsletters and my success that I realized that I need to share this information with as many people as possible.

After all I truly believe that you are only as successful as your ability to positively impact the lives of others.

Click Here to start living your dream and not just dreaming it!

Once you've started living your dream email me your success stories, I'd love to hear them!


In Health and Happiness

Rosa.
contact@rocofit.com Click here for blog entry.


If you're drinking at least 1 litre of water for every 25kg then
CONGRATULATIONS you're a GRAPE! No need to keep reading, unless you want to reaffirm what a great thing you're doing for your body. If you're not drinking enough water then keep reading, you're a RAISON!

We all know that water is vital to health! So much so that without
it we could not survive, yet many people do not take drinking water
as seriously as they should.

If you're not drinking enough water here are a few side effects you
may be already experiencing or may experience in the near future:


Effects of dehydration:

Weight gain
Headaches
Tiredness
Constipation
Sore back
Muscle cramping
Dry skin
Viscous blood
Poor muscle tone
Kidney stones
Water retention
Heartburn
Stomach aches
Depression, Irritation
Nausea

Sadly I could go on but I think you get the picture! Ready to start
drinking more water? Here are some tips to get you started.

1) At the start of each day fill a couple of bottles of your required amount for the day. This will prevent you from guessing at the end of the day if you've had enough

2) If you don't enjoy the taste of water, try adding a couple of
lemon slices

3) Set yourself timers to remind yourself. It's so easy to get
caught up in a project for several hours and then realise you
haven't had a sip in hours

4) Try drinking herbal teas. There are several out there, so even
if you've tried a couple and didn't like then, keep trying. A few
nice one's are chamomile, peppermint, ginger, fennel, and
dandelion.

5) Keep bottles in your bag, car, office, where ever you spend time

Once you find what strategies work best for you, the next step is to
not become frustrated by the amount of times you find yourself
running to the bathroom. This will slow down after a few days.

What's happening is your body is actually ridding itself of
excess water. Over the period of time that you haven't been drinking
enough water your body has gone in to 'survival mode', it simply
wasn't sure if or when you were going to give it more water,
therefore it held on to the little water it had. You may have
seen the visible signs through being bloated or puffy around
your ankles, hips and thighs.

Remember water is vital to survival, treat your water intake with
the same seriousness that you would if you were ill and were
prescribed medication.

For those of you that read last weeks newsletter and are now
cutting out wheat, gluten, caffeine, alcohol and dairy (with the
exception of organic butter and bio live yoghurt) you may be
finding that a lot of your symptoms are associated with a lack of
water. Increasing your water will help your body rid itself of
the toxins now that you're eating high quality natural foods.


_____________________________________________________________________________________

Tell a friend. If you have a friend that you know wants to
make changes to their lifestyle and would find similar information and
support valuable send them to http://www.rocofit.com/newsletter/ for their rocofit newsletter


In Health and Happiness

Rosa Click here for blog entry.


Here are 5 ways to increase your metabolism.

Eat Breakfast. You’re metabolism slows down during the night, having breakfast ends your fast from the night before and gets your metabolism going. Eating breakfast will not only increase your metabolism, but people who eat breakfast are more likely to consume fewer calories throughout the day. Eating breakfast also leaves you feeling energetic rather than lethargic first thing in the morning.

Drink Water. Being dehydrated can cause your metabolism to slow down. Drinking water will help to increase your metabolism and it will also increase the feeling of being full, you’re therefore likely to consume fewer calories at each meal. Adults should be drinking 1 litre for every 50lbs of body weight.

Exercise daily. Increasing your lean muscle mass reduces fat and increases your metabolism. Studies have shown that your metabolism not only increases during exercise but that it stays elevated for a period of time afterwards. Try doing thing you enjoy so that you’re likely to commit to exercising regularly.

Eat protein with every meal. Eating protein increases your metabolism as your body uses more energy to digest protein in comparison to carbohydrates. Eating protein also keeps you feeling full for longer and decreases you’re cravings for unhealthy snacks. Try sources of protein such as: eggs, salmon, chicken, tuna, beef, mackerel, sardines and/ or turkey,

Eat smaller meals more often. Eating smaller meals more often ensures that your body keeps working and using energy to digest the food. If you want to lose weight, you need to eat! Try snacking on a handful of mixed nuts, natural organic bio-live yoghurt or an avocado on wheat free rye brea Click here for blog entry.


Eating at your desk is not ideal. In an ideal world we'd all be working fewer hours, fewer days and taking more vacations. Unfortunately for many of us our jobs keep us in front of a computer for more hours than are natural. It's not recommended that you eat at your desk through your workday; however there are times when deadlines must be met and every hour in the day is accounted for.

During these times don't let the lack of time become an excuse for a poor diet. A poor diet can affect our mood, lead to weight-gain, a lack of energy, dehydration – the list goes on. If you must eat at your desk make the right choices. Start now by changing some of the foods you currently have for foods that will give you energy and leave you feeling good. Try the following:

CHANGE coffee, FOR water and herbal tea. Dehydration can cause headaches, make you feel weak, dizzy and make you feel tired. Drinking enough water will also force you out of the desk even if it's just a short walk to the lieu

CHANGE sandwiches, FOR rye bread (wheat free, gluten free) with peanut butter. Wheat can make many people feel bloated and lethargic. Peanut butter is a good source of protein and ‘good' fat, choose organic no sugar added peanut butter.

CHANGE crisps, FOR mixed nuts. Nuts are an excellent source of protein and are high in essential amino acids. Try a mix of brazil nuts, cashews and walnuts.

CHANGE cakes, FOR avocado. Avocados are rich in protein and also contain monounsaturated fats, which may help to lower cholesterol. They don't need to be messy. Cut the avocado around the long way and twist the two halves. Remove the pit and eat using a small spoon.

CHANGE fruit yoghurts, FOR natural bio live yoghurt and muesli (wheat free and gluten free). Muesli is high in fibre, which can help to lower cholesterol levels, and complex carbohydrates that are important for sustained energy. Eating bio live yoghurt can help in maintaining a healthy digestive system as well as boost your immune system.

All of these suggestions do not need to be refrigerated, with the exception of the yoghurt; therefore, you can store them in your desk! Yoghurt can be kept for a couple of hours at room temperature, try having it as an early morning snack.

If you're are really pressed for time all major food stores now have on line shopping. The first time you sign up will take the longest, once you're set up then you can save your favourites and save time in the future. You could always have someone order it for you!

Shopping List: peppermint chamomile or nettle tea, wheat free gluten free rye bread, sugar free peanut butter, mixed nuts, avocados, bio live organic yoghurt, wheat free gluten free muesli.

When shopping purchase as much organic as possible to ensure the maxium nutrients possible.It has also been well document that the residues from pesticides and fertilisers are stored in our fatty tissues.

All of the suggested snacks are excellent at any time, not just when you are eating at your desk. Remember improving you're diet does not replace the need to move you're body. Do you're best to eat away from you're desk and get out and MOVE. Click here for blog entry.


We all know that exercise is important. We know that it improves our mood, helps us to either lose or maintain weight, increases our energy levels, helps prevent diseases - the list goes on. It’s so important that the government has gone as far as to set guidelines for exercise

The government recommends that people exercise five times per week for 30 minutes at a moderate intensity for general health; however, studies have proven that vigorous activity 3-5 times a week for at least 20 minutes is what you need to attain maximum health benefits and increase longevity.

In today’s busy world where people are juggling work life, home life and a social life, there is little time left for any kind of exercise regardless of it being moderate or vigorous. Or is this lack of time just an EXCUSE to be lazy? After all 20-30 minutes really isn’t that long. It’s the amount of time we spend hitting the snooze button, waste watching T.V. or waiting while dinner is in the oven.

Here are some techniques to helping you find the time to becoming a healthier you!

Make the decision. The first step is deciding that your health comes before everything else. Think of exercise as the medicine that keeps you well. If you were ill and your doctor prescribed a medication you wouldn’t think of not taking it. Think of exercise in the same way. Don't miss taking it!

Start today. It takes 21 days to create a new habit. The sooner you start the easier it will become. If you can stick to it for 21 days straight, you’ll be pleasantly surprised when it no longer feels like a lot of effort, but rather a regular part of your daily routine.

Find the time. Not having time is a nothing more than an excuse. If you were to become ill, I guarantee you’d find the time to recover. You’re body wouldn't allow you to continue with daily activities until you were well. Take the time now to write down what you do every day over a week. Once you've done this look at your timetable and see where you have pockets of time where you could exercise.

Schedule it. Once you’ve found that time, schedule it! Book an appointment with yourself and don’t let anyone break it. You’re health is just as important as a scheduled meeting at work. You’re boss wouldn’t accept you missing a meeting, and neither should you. Be your own boss.

Work hard. Once you’ve made the decision and found the time, the next step is to make the most of it. Work hard! As previously mentioned vigorous activity has far more health benefits than moderate intensity workouts. Examples of vigorous activities are running, circuit training, team sports, tennis, jumping rope, boxing and aerobics, basically anything that makes you sweat and increases your breathing.

Enjoy it. Find an activity you enjoy doing. Whether it’s running or a gym class use the time to have fun. Enjoying what you do will set you up for success. Don’t think of exercise as a chore, rather as a way of life.


Remember it takes 21 days to create a new habit. Start yours today! Don’t be lazy. Don’t put it off. This is your health, your life. Don’t wait for the New Year to start. New Year’s resolutions are another EXCUSE to putting things off. Feel and look great by the time the New Year comes around! Click here for blog entry.


Come the winter months do you find yourself suffering from dry and itchy skin, chapped lips, dry coughs, nosebleeds, acne, or even headaches? If you do it may be because you’re dehydrated.

You need to DRINK more WATER!

Many of us find drinking water in the winter much more difficult than in the summer months; however water in the winter is just as important. In the winter we experience much drier conditions due to a drop in humidity outdoors combined with the use of heating systems indoors.

The cold weather doesn’t make drinking water as easy as when it’s a nice hot summer’s day; however, one SOLUTION to increasing your water intake in the winter is by drinking herbal teas. Not only do herbal teas count towards your water intake they have many additional health benefits. Avoid adding sugar to your herbal tea, the reason being that your body uses water from your tissues to dilute the sugar in order for it to be absorbed into your blood stream, therefore further dehydrating you.

Here are 5 must drink teas for the winter!


Dandelion Tea
This is a great tea for cleansing the blood and liver. It helps to alleviate constipation and bloating. Women may find that it helps to alleviate the symptoms of premenstrual syndrome, it is also known to be good for sufferers of gout.

Fennel Tea
Great for bloating and eliminating gas, this tea is also known to be very good for IBS sufferers.

Peppermint Tea
This is an excellent tea for calming the digestive tract, as well as easing nausea and headaches. As an added bonus it can help with bad breath.

Lemon Tea
Lemons are known to cleans and stimulate the liver and kidneys as well as easing heartburn and bloating.

Ginger tea
A brilliant tea first thing in the morning as the slight bite of ginger will help to wake you up and keep you alert. Also known to help with upset stomach, nausea, soothe menstrual pains, ward off colds, and help to reduce soar throats.


All of these ‘must have’ teas can either be purchased as already made tea bags or you can make them yourself by adding the natural ingredients to boiling water.The next time you experience dry and itchy skin, chapped lips, dry coughs, nosebleeds, acne, or even headaches, before reaching for the usual medications, reach for a few glasses of water or warm herbal tea. You could save money and feel great! Click here for blog entry.


Day light savings time ends on the 28th of October. Most of us dread this time of year as it means less light and colder weather. We quickly feel the urge to curl up at home, drink far too many cups of tea, eat more sugary foods and do very little activity. All of these changes combined often lead to a change in our mood, we don’t feel quite as cheerful, we tend to socialise less and generally feel unmotivated.

It doesn’t have to be this way. Take control and feel good this winter!

In the months leading to summer we all hit the panic button as we realise that we can no longer hide behind all our bulky winter clothing, we want to look good; leading in to winter you might not worry so much about looking good, but what about feeling good? Is your mental health not as important as your physical health?

Of course it is. It is even more important. This winter work on feeling good!

How you wonder? It’s not as difficult as you think. Simply take the following actions:

Action 1: Get Moving
Studies show that anywhere from 30 minutes to an hour of exercise every day can have a positive impact on our mood. Exercise releases endorphins in our body and help us to feel happy.

Action 2: Set Goals
Setting goals will keep you motivated and achieving them will empower you. If there’s a new sport you’ve always wanted to try, go for it and set the goal to stick with it for the winter. If you enjoy running, sign up for a race in the early spring and spend the winter training. Once you’ve decided on your goal write it down before the clocks turn back and put it somewhere where you’ll see it every day, when the clocks spring forward you can feel proud to have achieved it.

Action 3: Socialise
Use your exercise time to catch up with friends. It will make your sessions more enjoyable and exercising with someone often helps us to put in a bit more effort. Even better join a new club and meet new people.

Action 4: Watch what you eat
Minimise sugar and refined carbohydrates by eating foods high in protein and fibre to make you feel full and less likely to crave those sugary treats. Weight gain often leads to poor self- image; therefore maintaining your weight through winter is key to staying positive.

Don’t let this winter be a repeat of the last. Take action and feel good! Feeling good in the winter will help you to look good in the summer. Click here for blog entry.


Big jumpers hide fat well in the winter but come the spring the jumpers must go. Don’t be horrified when they do. Take the following actions now!


Eat to satisfy – For some reason we feel it is easier to eat healthy in the summer when the weather is warm. This winter make the right choices and eat foods that will leave you feeling satisfied. Studies show that foods that leave us feeling fuller longer are high in protein and fibre, these include foods such as: beans, eggs, porridge, and beefsteaks. Foods that are high in refined carbohydrates, sugar and fat are less satisfying and therefore often lead to overeating. Avoid foods such as crisps, white bread, and chocolate bars.

Eat in season foods – This is a great time of year for British food. In season foods taste nicer, contain more nutrients and helps the local economy. In season now are: mushrooms, kale, butternut squash, beetroot, courgettes, and turnips just to name a few.

Drink water. This is a tough one for most, as we often do not feel like drinking water when the weather is cold, rather we reach for coffee, tea, and hot chocolate. Avoid these, as drinks that contain caffeine can leave you craving sugary foods. For a nice warm drink try boiling water and adding fresh mint, lemon and a slice of ginger root.

Avoid alcohol. Come winter we tend to spend more time indoors socialising, which often means more time in the pub. Avoid alcohol as often as possible if not altogether. Alcohol contains 7 calories per gram. That’s a lot when you consider that carbohydrates contain 4 calories per gram and fat contains 9 calories per gram. Drink a pint of lager and that’s 200 calories, a small glass of red wine is 85 calories; you get the picture.

Get outside. Exercising outdoors can be invigorating. Just make sure you are safe, wearing bright colours and keeping warm. There’s so much you can do: go for a brisk walk in the park, ride your bike, play tennis, kick the football around the list is endless.

Don’t put it off. Don’t think that you’ll start in the New Year. The New Year is still 11 weeks away. Those extra five or ten pounds sneak up quicker than you think.

Look forward to taking off the big jumpers in the spring and showing how great you look! Click here for blog entry.

Say no to drugs; don’t talk to strangers; look both ways before crossing the road. Sound familiar? At one point or another we’ve all heard these slogans as children and if you have children of your own you’ve probably used them yourself; the reason being that they work.

Yet the chances of children being hurt or even dying due to the above is far less than the chances of them suffering from the effects of childhood obesity which is closely associated with cardiovascular disease as an adult, diabetes type 2, not to mention low-self esteem, poor body image, and depression.

It may be time to add to our slogans: Think before you eat!

Top 3 things to think about before you eat:

1) Can I pronounce it? Chances are if you can’t pronounce what is on the label then you probably shouldn’t be eating it. Words such as: Sodium propyl para-hydroxybenzoate (E217) a type of preservative; and Disodium 5'-ribonucleotides (E635) a flavour enhancer which is commonly found in packaged foods such as crisps, instant noodles and pies are both banned in some countries. If it is banned in some and not in others do you know if you're living in the one where it's approved?

2) Do I know what’s in it? Read the label. If you’re not sure what’s in your food then should you be eating it? Often when buying frozen meals such as beef burgers or chicken nuggets the ingredients will claim to contain a percentage of beef or chicken (example 57% chicken), but where is the remainder of the meat? It’s often made up of water, fat, skins, and other bi products.

3) Does it look too perfect? Our need for the perfect shaped and coloured fruit has pressurised farmers into using excessive fertilisers and pesticides. So much so that fruits lose their flavour and nutritional value. Unless it’s organic or local it is very likely that it has been sprayed. Have you thought of what these chemicals may be doing to you and your children?

‘Think before you eat’ is a slogan that needs become a reality for modern day parents, especially, in a society where 30% of boys and 40% of girls are estimated to be obese by 2020 (School Food Trust).

The slogans mentioned at the beginning of this article are important and not meant to be made light of. They are simply mentioned to prove that ‘think about what you eat’ is just as important. Parents need to lead by example as it’s proven that children are twice as likely to become overweight if they have overweight parents. Parents must protect their children to the best of their ability; by knowing what their children are eating and educating them to limit the amount of preservatives and additives they are consuming; not doing so will put the futures of their children at risk.

 Click here for blog entry.



Bring your family, friends, co workers, anyone you think would enjoy the following:


Free sports massages to anyone who refers a friend through Rosa. (New client can choose whom to train with once they've joined)

Location: http://www.daxmoy-pts.co.uk/Contact.asp Click here for blog entry.

October is officially crack an egg month, but why dedicate a whole month to eggs? What makes eggs so special? Here are 8 reasons:

1. Protein: Eggs are an excellent source of protein containing all essential amino acids needed by the human body. An average medium egg contains 6.5 grams of protein.
2. Energy: Eggs are relatively low in saturated fat and only contain approximately 80 Kcals
3. Vitamins: Eggs are a good source of Vitamins A, B, D and E which are responsible for normal growth and development, essential for many vital functions, protection against heart disease and mineral absorption
4. Minerals: Eggs are rich in Iodine which is required for making thyroid hormones; phosphorus, essential for healthy teeth and bones; zinc, important for would healing, and selenium an antioxidant important in protecting against heart disease and some cancers.
5. Brain Development: Eggs contain Choline especially important during pregnancy to help with brain and memory development
6. Weight Loss: Research has shown that eating eggs for breakfast can help people in losing weight. Eating eggs makes you feel fuller and therefore have less desire to eat other foods
7. Inexpensive: Eggs are one of the lowest cost high quality protein foods available
8. Variety: There are so many ways you can preparethem: scrambled, poached, fried, omelette, the possibilities are endless

With so many benefits don’t waste time. Get cracking!

 Click here for blog entry.


Last month saw Jose Mourinho the ‘special one’ leaving Chelsea. Whether you loved him or loved to hate him, everyone can agree that English football won’t be the same with out him. Mourinho will be remembered for his charismatic nature and especially for his original quotes.

His most recent when he compared his team to eggs: ‘No eggs – no omlettes! It depends on the quality of the eggs’ A bizarre quote you may think, but not if you understand where Mourinho comes from. In his native country of Portugal food plays an integral part of the culture, and not just any food but good quality fresh food.

Whether you agree or disagree with his analogy regarding football and his players, when it comes to eggs Mourinho was literally correct. The Nutritional content of eggs is severely affected depending on their quality. Research has shown that free-range eggs are higher in omega-3fatty acids, richer in vitamins E and A and average only half as much cholesterol as those of battery (caged) farmed chicken eggs.

Mourinho took his comment one step further as he went on to state that ‘If the class-one eggs are in Waitrose and you cannot go there, you have a problem.’ He is absolutely right in the sense that you need to ensure you get the eggs of the highest quality. This can however be a problem as labels can be misleading. To ensure that you are purchasing quality eggs DO NOT buy eggs that say ‘Farm Fresh’, Naturally Fresh’ or ‘Country Fresh’, these may have come from battery chickens. DO buy eggs that are labelled ‘Barn’, Free-Range’, ‘From hens which have access to pasture’ and ‘organic’.

Love them or hate them there is no doubt that eggs are ‘special’, and that our diet wouldn’t be the same without them; they’re nutritious, easy to prepare and inexpensive and unlike Mourinho they are here to stay. Click here for blog entry.


How to eat to feel good and look good!

Most of us lead a very busy lifestyle with little time to prepare meals. We eat highly processed convenience foods that make us feel full but often leave us feeling lethargic shortly after.

It doesn’t need to be this way! You can eat not only to feel full, but also to look good, feel good and possibly prevent diseases and increase longevity?

Healthy options don’t need to be time consuming or difficult to prepare; they come down to smart choices. Here are 5 in season super foods to get you started.

Apples. Packed with antioxidants including vitamin C, needed for healthy skin and gums. Contain pectin (a soluble fibre) that can help to lower cholesterol and keep a healthy digestive system
The best way to have an apple is just as it is, but for a change try having them roasted and sprinkled with a little cinnamon
Blackberries. Help to protect against infections and cancers, as they are rich in vitamin C. A good source of potassium which may protect against hypertension
Try mixing them with bio-live organic yoghurt or add to your favourite smoothie.
Pumpkin and Squash. Packed full of the cancer inhibitors beta carotene and alpha carotene and a good source of protein. Pumpkin seeds are an excellent source of zinc, important in maintaining a healthy immune system.

A simple way to prepare pumpkin and squash as part of a meal is to have it roasted. Simply peel and dice into large pieces adding a little
olive oil and seasoning and then roasting for approximately 40minutes.

The seeds make a quick snack. To prepare, simply boil for 5 minutes and then bake for about an hour.

Mushrooms. Richer in selenium than most other vegetables making them potentially very important in fighting cancers in particular prostate cancer.


Add them to a sandwich for a nice texture or make a simple mushroom omelette.


Kale. The super food of super foods! Contains one of the highest levels of antioxidants of any vegetable and is also rich in lutein and zeaxanthin, which can prevent vision loss in old age.

Chop finely and sautee with a little garlic or be adventurous and have a go at making the traditional Portuguese soup ‘caldo verde’; A potato-based soup with finely chopped kale. Most recipes add chorizo but caldo verde can also be enjoyed as a vegetarian dish.

There are many more super foods out there, this list is to inspire and get you started. Choosing to eat in season super foods will not only help you to look good and feel good, being in season will also ensure they are fresher, taste better and cost less. Enjoy!

Rosa Coelho
Coach Intern
Dax Moy Personal Training Studios Click here for blog entry.


I never thought that I was capable of waking up at 5am! Now I'm waking up at 5am and excited to get to work. Who would of thought that changing careers could be so exciting and rewarding. Becoming a personal trainer has definitely been the right choice for me. I am currently working at a studio in Islington, London, with one of the UK's top fitness experts, Dax Moy (http://www.daxmoy-pts.co.uk/) and an amazing team of knowledgeable, motivated and positive trainers.

What motivated me to pursue a position at Dax Moy's was his holistic approach to training through implementing the P.O.W.E.R Principles (to learn more about the power principles read: http://www.daxmoy-pts.co.uk/articles/PowerPrinciples.asp?id=16). I've often said that if I had to work in a gym that I would have left this carreer path in the first week. I'm not trully sure if that would have been the case as I don't give up easily; however, I say this to reinforce that I whole-heartedly believe in Dax Moy's approach when it comes to training.

Prior to working at Dax Moy's I was a full time primary teacher in North London. A job that I still do a couple of times a week and enjoy very much. I've always loved teaching and don't feel like I've given any of it up, I've just changed from just teaching children to also teaching adults. The difference is that I am now passionate about my subject. My passion is health with the goal of attaining 'optimal health.' For many personal reasons (