How to put an end to yo-yo dieting - part 1

Hi all! I have been absent for a while as I am going through some big life changes at the moment and consequently I am extremely busy. However, a chance conversation with a good friend last week has encouraged me to continue with my blogging and to do everything I can to ensure you get the correct information to assist you with your health and fitness goals.

It began with an impromptu lunch date and a chat about what we had been doing since our last meeting. She was telling me about the diet she had been following and how successful it had turned out to be.

'That's really good news' I replied, 'well done you!'

'Thanks' she said, 'I'm happy with my weight now and don't want to lose any more.'

I then asked her 'you have obviously been advised about the next step?'

'Oh,I don't really know, I hadn't thought about it' she said.

Unfortunately, this is so often the case with fat/weight loss plans, and many people end up reverting to their previous eating habits and gaining the weight they have previously lost. They then have to start again and end up where they began. And so on and on and on.........................

If this sounds familiar stay tuned for my next blog which will have all the information you need to stay on track and say goodbye to yo-yo dieting for ever!

Until next time,..........

How January goal setting can hinder your progress

Hi everyone and a Happy New Year to you all!!

So here we are in early January and I expect many of you have already decided to adopt a healthier lifestyle and lose the extra lbs that have crept on over Xmas.

The first thing that we must all remember is that it is perfectly normal to gain a pound or two over the festive period; even if we keep over-indulgence to a minimum.

From my experience in the gym this is the time of year when a lot of people decide to make the necessary changes to their lifestyle and it normally begins like this:

"I'm going to go the gym 5 times a week"
For some people who have just lapsed over Xmas it is perfectly achievable to visit the gym 5 times a week. But these are the members that follow a structured work out split already and probably have a personal trainer once or twice a week.

If you are new to the gym, set yourself a realistic goal e.g. "I am going to make sure I go to the gym at least twice a week". This will encourage a sense of achievement and you will be much more likely to continue working out regularly.

 "I am going to eat 'clean' from now on"
 It is a popular choice for many people nowadays to 'eat clean'. The first pitfall with this option is that it can be interpreted in many ways. More often than not it will mean the elimination of a certain food that may be considered 'unhealthy'. A popular choice would be to cut out caffeine, sugar, wheat, alcohol etc etc etc.

My advice would be to adopt a more flexible way of eating. Consume a diet at least 80% rich in whole foods and the remainder can be reserved for the odd treat that everyday life will inevitably throw at you. Everything in moderation is a more realistic goal.

"I will lose a stone before the end of January"
Unfortunately there is no quick fix for weight loss. In fact it has been proven that if you lose weight quickly, not only will you put it back on, you will gain more than you set out to lose in the first place!


In order to lose 1lb per week we need a deficit of 500 calories per day. This can be done in many different ways e.g. 250 calories worth of extra exercise a day and 250 calories less consumed to name one. Using this method will ensure permanent weight loss and your goals will be realised.

By taking these points into consideration you will ensure that 2016 becomes a very successful year as far as health and fitness is concerned.

I would like to wish you all the very best for the year ahead and if you need any advice or assistance just message me. I am here to help every one of you!

Be the best version of yourself!

This week I am going to talk about realistic goals. The picture featured in this blog is of a client of mine who I trained for over 2 years. She made incredible progress but it didn't happen overnight - in the picture there is at least 18 months between the first and last images.

First of all Lu lost some weight (pictures 1 and 2) and then we began to build some muscle to make her look toned and tight (picture 3). The change in her physique is phenomenal and she worked extremely hard by training with me and using the macro nutrient breakdown I calculated specifically for her goals. So often we look at images of fitness models on facebook, instagram etc and aspire to become like them. This can only set us up for disappointment, as apart from the genetically gifted being few and far between, the images will invariably be adjusted by filters and other tools that are widely available online.


We are all very different and are all guilty of focusing on our bad bits. However, when we really put our minds to it the results we can achieve are incredible. Be consistent and don't try any quick fixes. Next time you look in the mirror focus on the positives, take pictures at the beginning of your fitness/weight loss journey and document the changes throughout. This is not a temporary change it is a lifestyle to be embraced and enjoyed!

If you are interested in achieving a toned and healthy physique, email me at faieeza_lucas@hotmail.com for more information on online coaching/personal training.

See you soon!

I don't need my bikini body anymore? ............or do I?

Well everyone, I don't know about you but now it's September I don't need my bikini body anymore, or do I?

The picture below was taken in June this year on my 50th birthday - and yes I am enjoying a rum and diet coke on the beach and basically this is what this post is about.

I think my pet hate in the media and the fitness industry is the misconception that we need to prepare for a particular occasion with a particular 'bodyshape'. At the beginning of the year we need to get ready for summer with our bikini body and get rid of all the pounds we may have gained over Xmas. In Autumn we then knuckle down and work hard at losing the weight we may have gained on our summer holiday; so that when we get to the festive season we have 'room' to be able to put the pounds back on again! This kind of mindset just leads to yo-yo dieting which we all know definitely does not work in the long run. In fact it can actually lead to weight gain when it is repeated year in year out....................

Consistency is the key!

In my experience it is much better to be consistent all the year round. It really is that simple. Calculate your calories and macros (you can see how to do this in my earlier blog posts) and stay within these figures as close as you are able to all the time. If you have a holiday or special occasion be mindful of what you eat e.g. if you go to a restaurant try and avoid creamy dressings and sauces, but if you really want one, don't deprive yourself, just ask to have it on the side which will enable you to be in control of the amount you choose to add. If you want a dessert have one, it really isn't the end of the world. However, if you do go out for a meal or attend a special occasion, make an effort to eat within your numbers the day after. You don't need to keep your food diary in MFP every day. In fact the longer you complete them the more aware you will be of amounts etc. Just enjoy the moment and be aware of the consequences of over-eating. I remember from a long time ago, overeating on Xmas day but not even enjoying it! Picking at sweets etc for most of the day just because they were there................ absolutely ridiculous. Of course there are times of  the year when everyone gains a little weight, but this can be minimised by following these guidelines.

I have definitely reached a time in my life when I am very aware of how much to eat. I love my food and nothing is ever going to stop me having a dessert if I want one. But I also do not pile my plate up with so much food that I can't finish it, eat for the sake of it or think 'oh well I've had two biscuits I just as well eat the whole packet'.

I give you my word that this approach works. My clients and I are living proof that being consistent is the only way to be, so don't forget 'be mindful and consistent' and you are on your way to a much healthier attitude to eating.

Until next time everyone..............................................

And in the beginning there were macros......................

So I guess when you are viewing various health and fitness websites, instagram and twitter etc, you will almost always come across the word 'macros'. This is actually short for macronutrient. Most of you probably already know what they are but just in case you don't let me explain.

Well it is pretty easy really, you've all heard of carbohydrates right? Well they are a macro, along with protein and fats. All our food we eat on a daily basis consists of all three. For example, if you had egg on toast this morning you will have had protein in the egg white, fat in the yolk and carbs in the bread. See - it is really pretty straightforward.

The next thing you need to consider are the very important calories. You will be surprised to find that this is pretty simple too. You see it goes like this:

Protein = 4 calories per gram

Carbs = 4 calories per gram

Fats = 9 calories per gram

With the information so far you are well on your way to having the correct tools to count your macros and balance your diet which will assist you in your weight loss or weight gain (building muscle).

Please ask any questions, share, comment and everything else! Look out for the next instalment of 'and in the beginning there were macros..............'