I receive countless emails on a daily basis like the one below, so if you h question you want answering please read on and post your comments!

Hi Megan,

I hope you dont mind me bothering you, but you did say if i had any
questions etc….
 
Getting really peeved off. 
 
For the last eight weeks I have literally worked my ass off.  I cycle at
least ten miles per day sometimes as much as 30 miles per day.  I train
with Lingby once a week and I go to the gym four other days doing a weight
circuit, squats, sit ups, etc. as well as running, uphill walking adn
the cross trainer.  My nutrition is good and I eat at regular four hour 
intervals, minimum sugar, minimum carbs, plenty of veg, fruit, protein,
and try to drink 2 litres of water per day.
 
However, I have not lost a single pound!!!  Have measured myself adn have
 lost about 1 inch off my tummy and one inch off my hips.  Big deal.
This week I had sickness and diahorrea for 2 days, got on the scales today, and  STILL no weight loss.
 
It didnt used to be this hard.  Before my knee injury I was 4 stone
 lighter. I exercised and ate well, i know my stuff (well more than average
 joe does) yet its not coming off.  Have even been to the doctors about it,
where they prescribed the strongest weight loss pills on the market, YET
still no weight loss.  They have done thyroid checks etc, but no
explanation.
 
HELP.

Hey Louise,

I appreciate you must be feeling extremely frustrated. It’s not fair that you seem to be doing everything anyone would ask of you, putting in a lot of hard work but not getting the results you deserve.

From my experience it is all about shaking things up, maybe doing something particularly different to cause what is called the overload principle which means you put demands on your body that are above normal levels so your body is shocked into making changes to adapt to the new demands.

This means that you might want to spend the next couple of weeks changing up your routine to include less cycling and something brand new like running, kettlebells or supersets with your exercise and then a more radical diet change like no carbohyrates before exercise or on non workout days (this means no bread, pasta, rice, potatoes) but things like yogurt, nuts, seeds, fruit, veg, meat, fish, beans etc.

Also things like hydration (drinking water and cutting down on caffeine and alcohol) and sleep (getting a good 7-8 hrs a night) and more importantly stress (which can lead to high cortisol levels which means you store fat) should all be looked at as these factors can seriously stall fat loss.

Try not to be dishearted though, it is a tricky thing to diagnose without having trained with you but as an inspirational story I have a client who has not lost weight in a year and since I brought it up with her (gave her strict instructions and a bit of a telling off) has lost 1 stone in a month. We’ll keep brainstorming and come up with something.

Let me know what you think to the ideas (you may feel like you have already tried them all!)

Megan

P.S. Got a weight loss question you want answering? Please post comment or email your concerns or queries to megan@exercisesolutions.co.uk

My latest guilty pleasure is to watch the US version of the tv smash ‘The Biggest Loser’

When I first started watching the show after a client of mine recommended I should, I got really frustrated and irrate due to the hard line trainers and the glamourisation of the weight loss.

However after watching an amazing feat of 31 pounds lost in week one, followed by a loss of 10 pounds the next week to a loss of 1-2 pounds of steady weight loss by week 4, I had faith again, weight loss is really easy!

How you ask? Being the biggest loser or just being a slightly smaller loser on the weight loss scale is down to a permanent and long lasting change acheived the same way …  exercising to create a calorie deficit and eating fresh and whole foods that have not been added to, or changed in any way through processing and cooking methods.

However cheesy these programmes may be the outcome is the same, education and rehabilitation really of people who don’t or can’t understand weight loss to a en product of changing the way people exercise and live!

It is important to remember that the drastic weight loss experienced by the contestants on these reality shows are amazing, yet they are acheived from extreme circumstances in controlled environments that optimise success.

Never the less, you can do it too. Whether you have 10 pounds to lose or 100 pounds the principles are the same … enjoy your exercise, make the commitment to change your lifestyle and diet to a more active and healthy one and stick with a programme that will not give your success overnight but will change your life forever and make you feel your old self again!

So why wait another second, get inspired researching recipes and types of exercise, or if you know what you want don’t start on Monday, start NOW!

P.S. Move more, eat fresh and start shifting that pre christmas weight!

Yesterday I had a message from a previous client of mine that read:
‘I just want the pain to stop’

Ok so I will explain the backstory, he is currently a member of a triathalon training club in the city and was referring to the pain and soreness he was feeling without the balance of pilates to his tough training regime.

You see, whatever you begin Pilates for, to reduce pain, to improve flexibility or for the more popular reasons of improving posture and muscle tone, all the benefits that you will receive are truely magic!

Here are just a few of the benefits:

• A refreshing mind-body workout
• Build strength without “bulking up” – gain long, lean muscles and flexibility
• Develop a strong core – flat abdominals and a strong back
• Be confident and safe
• Experience a challenge suited to your ability/level

Here are a few my inspirational stories coming soon to the blog:

No need for surgery!
Paula, 50 + stuns her doctor by improving her condition through Pilates

Not just for girls!
Professional footballers practice Pilates to up their game!

Stretching for success!
Runners, swimmers and golfers alike all rave about the benefits of Pilates.

and lots lots more success stories to come … watch this space!

P.S. If you want to know a simple exercise that will improve posture, reduce pain and stiffness and help you relax and de-stress in a matter of minutes check out www.exercisesolutions.co.uk and visit the exercise library for your free online resource of videos and downloadable audio exercises.

I was reading an article earlier that sparked off a conversation around the water cooler today. Could it be our genes that are making us fat?

Can you possess bad or fat genes that makes it harder for you to lose weight? 

When it comes to your metabolic rate, the faster your metabolism rate the easy it is going to be for you to lose or maintain your ideal weight.

But what about our genetics? Research shows that certain people do have what could be refered to as ‘fat genes’ however the interesting findings are that diet and exercise helps to supress these genes so that they may never become a problem.

This is the same with all genes, you may carry the gene but that doesn’t mean you will automatically be doomed and should give up all hope. 

To put it simply it’s like saying everyone can buy a tin of biscuits from the supermarket, they can even keep them in their cupboards at home, but you don’t HAVE to eat all the biscuits. It’s not inevitable – it’s your choice.

Remember it all comes back to that simple formula I introduced yesterday.

A healthy balanced diet combined with some effective exercise will be the magical solution you have been searching for in your fat loss journey.

It may be science, but its simples really!
Be all you can be, follow your dreams and acheive your goals … and why not enjoy your exercise and the benefits you will get along the way?

Fat genes - fact or fiction? Who cares!

Do you want revolutionary equipment I recommend to help you achieve a flat stomach in 2 weeks?

 Wait! I just remembered there is no such thing! These products and programs simple do not work, they are one of many bamboozling gimmicks out there that make us believe in quick fixes and miracle cures.

But why do we continue to fall for it? And let’s face it we all have.

Before I became a personal trainer I started going to the gym unsure of what to do and becoming increasingly frustrated with my lack of progress. So instead I turned to the lateral thigh trainer, a home step machine that claimed to get me bikini ready in just 30 days and all for just 3 easy payments!

We all know the end to that story, involving some enthusiasm on the first try, later it being used as a clothes hanger and finally it being sold to the next person looking for to burn fat from your stomach, hips and thighs?
It’s a challenging paradox, we know quick fixes don’t work but we are reluctant to let go of the dream.

So here is my groundbreaking solution for you, the secret to a flat stomach and svelte hips and toned thighs … Amazing transformations in your life, to your body and your confidence requires work and commitment.

Ladies Who Lunge offers the alternative to the gimmicks and fictional instant gratification.

We offer logic and reason and a chance for you to see and ask us what it takes to look and feel great. Don’t give up on your dreams of a healthier lifestyle and a leaner, fitter you. Just believe in the science.

 Exercise
(using resistance and interval training)

+

Balanced Diet
(eating a variety of fresh and natural foods)

=

Weight Loss
(permanent fat loss, not just water or muscle)

P.S. If you still want to know how to burn fat from your hips and thighs in just 4 minutes a day … then we’ll see you tomorrow!

I started off like most girls believing ‘cardio’ and ‘watching what I ate’ was the answer to my weight loss and to boosting my confidence and body image.

However like 90% of females still out there I was WRONG!

From the day I started my fitness career to my life now owning my own personal training studio I have studied and learnt, tried things that worked and things that didn’t and over the years my opinions have changed A LOT!

Ask yourself this;

Why is it that those people who religiously go to the gym week in and week out never seem to change shape or get fitter, stronger or leaner bodies?

Why do people who swear by weight loss clubs constantly find that their weight fluctuates year in and year out without any real lasting success?

I encourage you to smash the stereotype and try something new!
Go against the gym etiquette and ignore what the magazines say.

Let’s go crazy!

My Top Training Tips

1. Train with resistance (your own body, dumbbells, kettlebells, a swiss ball)

2. Do cardio at the end of your workout (for maximum fat burning)

3. Perform intervals rather than steady state aerobic exercise
(short bursts of work followed by short periods of rest)

4. Combine the TWO working the heart, lungs and muscles all at once
(try supersets or circuit training www.exercisesolutions.co.uk )

5. Vary your workouts to keep you body adapting and burning fat!

P.S. For more top tips on how to train keep reading the blog to learn new and more efficient ways to enjoy your exercise and get REAL results!

This morning I woke up with a headache and not feeling my usual perky self. However despite my mood, I had agreed to go workout before my boyfriend Robin went to work so that’s exactly what we did. So 45 minutes later with my workout finished, I was feeling like my old self, full of energy and in a great mood to start the day.

Whatever your activity, going to the gym, for a walk, run or a bike ride research shows that exercising with a friend or in a group is far more motivating and leads to greater success than when exercising alone.

Why? Here are my top tips and benefits of why I love exercising with others

• Accountability … the number one reason if you have made plans to meet someone else you are much more likely to stick to them
• Motivation … you always work harder with others and there is often some healthy competition or encouragement that helps you along
• Companionship… you get the chance to, interact with others either as a catch up with old friends or meeting new ones.
• Fun … a vital ingredient of activity or exercise is that it must be fun and working out with others helps provides that enjoyment.
• Variety … we are all creatures of habit and most people will be quite content repeating the same routine when exercising alone.

Exercising with others be it a friend, a personal trainer or in a group or class will encourage you try new things, keeping you challenged and on the road to success!

Let me know how you avoid exercising alone by leaving a comment below!

P.S. If you want to stop exercising alone why not visit our personal training studio to try a class for free or to book in for your first one to one session. Alternatively find a friend and try some simple exercises like the ones demonstrated by video at www.exercisesolutions.co.uk. Good luck !

Day 9: Week One done, Week Two Begins!

So updating the last dear diary post I write to review how I felt after completing week one of the Skinny Fat to Skinny Fit Challenge.

Week at a Glance: Exercise

Workout
(35 minutes total – pushups, squats, lunges, rows, presses and treadmill interval sprints to finish – 6 rounds of 20 seconds with 30 seconds rest)

Week at a Glance: Food

I never diet but I do eat conciously and watch what I eat in terms of cooking my own food and trying to good choices whenever I can. This week I was aware that I had to avoid eating when I am bored as however healthy this snacking may be, it adds to extra calories that I don’t need.

My hardest thing was sticking to meal times and not grazing mindlessly, but it actually made me enjoy my meals more when I stuck to eating at these times …

Breakfast              7.30 – 8.30am
Mid Morning       10.30 – 11.30am
Lunch                    1.00 – 2.00pm
Afternoon            4.00 – 5.00pm
Evening                 8.00 – 8.30pm (i usually eat later as I work 5 – 8pm)

So there you have it, some inspiration, some workout ideas, some food guidelines. And in addition to emphasis yesterday’s blog post take a minute to watch the video below. End procrastination!

P.S. Food highlights of Week One along with loads of recipe ideas and more in depth dear diary moments can be found at www.skinnyfat.co.uk.

Procrastination … they simpy put it off.

So if it’s that simple let’s get up and get going!

Here’s your tip, plan your day around something you REALLY want to do.
Don’t think just do it. Whether it’s work, exercise, errands get on and do it then reward yourself with a a massage, trip to the cinema, meal with a friend.

End procrastination forever and just seize the day … TODAY!
Ok so maybe tomorrow as it is actually 10pm at night here in the UK!

P.S. Watch me seize the day every day for the next 90 days in my Skinny Fat to Skinny Fit Challenge and get some inspiration for workouts and recipes at www.skinnyfat.co.uk

P.P.S. Alternatively seize the day with your exercise and try before you buy with our great studio classes every Monday to Thursday night.
Email megan@exercisesolutions.co.uk to book your first class.

This lunchtime I came back from hockey practice STARVING! Resisting the temptation to just raid the fridge I quickly heated up the wok and decided that in the time it would have taken me to order in a takeaway I could easily cook a stir fry.

And so can you. Using a wok is cheap, quick and easy.
All you need is a bit of oil, some chicken, prawns or other lean meat, a few vegetables, some noodles, chinese 5 spice and a dash of soy sauce …

In the UK, the average person spends more a week on takeaway food than they do on fresh food and vegetables. But why not combine the two?

When eating out at a restaurant there is often a variety of both better cooking methods and fresh ingredients providing more healthy options available on the menu. When it comes to take away food however we are in far more dangerous territory.

If you are going to order in a takeaway make sure you stick with some simple rules and avoid fried or battered dishes, fatty meats like pork or pepperoni opting for dishes that are grilled or steamed and include as many vegetables as possible.

For more ideas check out the NHS website with its many great resources http://www.nhs.uk/Livewell/men1839/Pages/Dodgytakeaways.aspx

P.S. To make today’s takeaway along with other quick and easy recipes visit www.skinnyfat.co.uk for tips and ideas with content being added all the time.