We've all been there and said it before. 

"Diet starts Monday!"

I definitely have - LOADS of times.

It's a little bit dangerous because we end up in the cycle of banning or demonising foods, feeling guilty over foods and we start to ignore the signals our bodies give us about hunger and fullness.

Let's dive into this - it helped me A LOT being able to unpack this and some of the layers to it.

Any comments, questions or feedback, you can find me in the usual places:

FitterBodyPlan.com | Instagram | Facebook

With gyms closing (again), I wanted to share some thoughts this week on how to look after your health and fitness.

FitterBodyPlan.com | Instagram

Most of us fall into that cycle of - even when trying to support someone or be nice - focusing on appearance and vanity.

Appearance tends to be the first thing we go to when we're complimenting someone.

Because it is relatively easy to pick out something.

But when you can talk about how someone makes you feel or what they're doing and achieving, it shows you're paying attention, those kind words land differently and those are the things that stay with the person.

This episode dives a bit deeper into compliments without talking about appearance and a few suggestions for you to try out.

Any questions or comments or feedback?

> FitterBodyPlan.com

> Instagram

I try to steer clear of vanity and aesthetic goals with most of what I do.

But there are so many things out there that talking about toning muscles or toning up that I kind of felt like I had to do this one.

Muscle and fat are different kinds of tissue and you can't turn one into the other or vice versa.

So stop trying.

I'm going through the common misconceptions about "toning" and how to actually get that "toned" look that seems so popular.

Like I said I try to side step appearance goals with most of my content and focus on performance and internal changes instead, but I hate seeing people being misled so I felt I needed to cover this one.

Any questions or comments or feedback?

> FitterBodyPlan.com

> Instagram

Now you can also grab your FREE Diet Dropout cheatsheet from FitterBodyPlan.com

Breakfast always gets called the most important meal of the day.

But is it really?

This was a fun topic to research - from bacon sales, to reducing masturbation to World War 2 to fitness myths - I had fun reading up on this one.

The phrase only really started to come to prominence thanks to cereal brands in the mid 20th century and it kind of carried on since.

I look at it in a bit more detail and whether you should stress about the "most important meal of the day" or not.

Any questions or comments or feedback?

> FitterBodyPlan.com

> Instagram

Now you can also grab your FREE Diet Dropout cheatsheet from FitterBodyPlan.com

One of the worst - yet most popular - quotes in the fitness industry is "Sweat is your fat crying".

First of all sweating has nothing to do with what your body fat is doing.

Second thing is there's more reasons than weight loss or fat loss to want to work out.

I'm diving deeper into this kind of toxic stuff.

I'd love to hear your thoughts on this too.

Any questions or comments or feedback?

> FitterBodyPlan.com

> Instagram

Now you can also grab your FREE Diet Dropout cheatsheet from FitterBodyPlan.com

I don't promote or protest specific diets - as long as your nutritional needs are met, it's up to you and what you prefer.

The keto diet (high fat, low carb) has been becoming more and more prominent in fitness, nutrition and dieting over the last few years so I wanted to give you a rundown of it.

- How it started (believe it or not the origins are from ancient Greece in 400 B.C.)

- How it moved from a medical therapy into a weight loss product

- My own experience with it

- The benefits, side effects and what you need to know if you're considering it.

Any questions or comments or feedback?

> FitterBodyPlan.com

> Instagram

Now you can also grab your FREE Diet Dropout cheatsheet from FitterBodyPlan.com

Apple cider vinegar seems to pop every few weeks with some new health claims or someone pushing some dramatic results with it.

In this episode I cover where apple cider vinegar comes from, what are the health claims around it, what has it actually been proven to do and what does it NOT do?

It's been looked at for weight loss, blood sugar, blood pressure, skin health and some greedy person touted it as a treatment for cancer once upon a time (FYI, it's not!).

Let me lay out the truth for you.

You can reach me on:

> FitterBodyPlan.com

> Instagram

Now you can also grab your FREE Diet Dropout cheatsheet from FitterBodyPlan.com

If you've ever said "I need to burn off those calories" or "I've been good so I'm going to treat myself" then this one is for you.

A lot of the time when we appraoch fitness and exercise we view it as a punishment or something we need to endure but it is so much more than that. It is empowering and honestly liberating to be able to move in a way that you choose.

And there are so many mental and physical benefits beyond weight and appearance and calories.

Likewise with food - seeing it as a reward is where words like treat or cheat or guilty or guilt free start to appear in your language, which in turn leads you down the route of feeling shame or guilt if you deviate from your nutrition plan.

For both food and fitness, there are better approaches than putting yourself on this emotional roller coaster.

Listen in and of course let me know if you have any questions!

> FitterBodyPlan.com

> Instagram

Now you can also grab your FREE Diet Dropout cheatsheet from FitterBodyPlan.com

One of the things I love most about what I do is helping people who have been fighting body image and weight issues overcome that by moving their focus to the bigger, more important things in life.

I use my own framework called the 8F framework and I get them to track 10 key daily habits within that.

It sounds complicated but it's actually super easy when you know what areas need your focus.

Listen in and of course let me know if you have any questions!

> FitterBodyPlan.com

> Instagram

Now you can also grab your FREE Diet Dropout cheatsheet from FitterBodyPlan.com