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7 Top Tips to Look Great by Summer!!

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Hi Everyone,

I wrote a post previously (see here) about Winter being the time to put in the hard work to get the body you want in the Summer. Well that is absolutely true Summer bodies are made in Winter. However if you over indulged a bit over the Christmas period (like me) and are keen to have a body to die for when beach season comes around (or at least not look like a beached whale), then what can you do to turn things around in the next few months.

Below are my 7 top tips for getting yourself beach ready and looking as well as feeling fantastic when Summer comes around. After all feeling fantastic on the inside will go a long way to helping you look great on the outside.

7 Top Summer Tips:

  1. Drink as much water as you can: Yeah yeah, yeah. I know you’ve heard it all before, hell I’ve even written about it numerous time (here and here) for example. It just happens to be true however. Did you know that drinking a large glass of water will make your body burn 30 calories more over the next hour than it would have done without drinking it, even if you just sit on your arse for that hour. 6 glasses a day = almost 1300 calories a week burnt off. Water also allows your body to work more efficiently, flushing toxins out of your body, improving your skin and also allowing more effective processing of proteins and good fats to help you build muscle and shed fat. Finally drinking lots of water make you feel more full, reduces your appetite and actively helps you shed weight.
  2. Cut out the booze: I know, I know, this is a hard one right. Well I don’t mean completely. This is a site for ordinary people and most of us like a few beers or glasses of wine now and then. However what I do is try to be good and have no alcohol at all from Sunday night when i hit the pillow, until Friday evening. Why? well a number of reasons. You sleep better which is major factor in both physical and mental wellbeing. You sleep well you look better, simple. Proper rest also allows your body to rebuild its cells and grow muscle. As well as sleeping better you will be cutting out tonnes of calories you probably didn’t even think about. A pint of Lager contains approx. 190/200 calories, wine even more at about 210. If you can cut out 8 beers or 8 glasses of wine a week that’s roughly another 1600 calories gone (2900 including the extra water.) Just these two measures alone over the period of 3 -5 months will have you shedding pounds in weight.
  3. Eat right: At this point I can feel you frowning at the screen “damn this all sounds like hard work” you’re saying. Well I have two answers to that. Firstly, I’m all about moderation and enjoying your lives so believe me I’m not saying you have to deny yourself completely. Secondly, yes it does involve a bit of effort…..shock horror!! Did you really expert to transform your lazy arse into Elle Macpherson or Dwayne Johnson without having to do just a little work? So what do I mean by eat right? Well in previous articles (here , here and here) I go into a lot more detail. However lets keep things simple. Try to reduce portion sizes by 10%. Cut as many starchy and heavily refined carbohydrates as possible (that means less bread, less white pasta, white rice, potatoes). Cut out or at the very least reduce sugar as much as possible (sorry, that means very few cakes, biscuits/cookies, sweets and definitely cut out the soda’s and fizzy drinks). Eat lean proteins – Fish, Chicken, lean red meat every day and get as much salad and vegetable matter down your neck as you can. Again, for me, the same rules apply as with booze. Cut it our Monday to Friday and then (within reason) enjoy what you want at the weekends. Do this and again that will be many hundreds of calories less per week. Combine with the above two measures and you’ll be rocking and rolling in terms of internal health and weight loss.
  4. Aerobic Exercise: Or as it’s also known cardiovascular exercise. By this I don’t mean an old school John Travolta aerobics session (leg warmers are soooo last century). Unless you love running and have plenty of time on your hands I also wouldn’t go the route of long distance running (nothing against this, it’s just not time efficient in getting you fit and looking good). I would go the way of HiiT (High Intensity Interval Training, or if you are more old school Circuit training. Pick 6 exercises that work your whole body between them. Do each exercise for 20/30 seconds or 10/12 reps with no rest in between. Once you have completed all 6 rest for 1 minute. Then repeat 3-6 times depending how fit you are. It should only take 10-20 mins max and you can do it in your garden, a park or even in the house if you can’t get to a gym. If possible try to incorporate some weights such as dumbbell/kettlebell into 2 or 3 of the exercises as this will tone muscle as well as build fitness and torch calories. This article and video demonstrates some examples you can use.
  5. Do some Strength/Weight training: I know that some of you hate weights. Ladies either get embarrassed using weights or mistakenly believe that they will turn into a 1970’s style East German shot putter as soon as they pick up a Dumbbell. Guys either don’t know what to do or again feel embarrassed by the muscle heads in the gym. Ignore all that, bite the bullet and do some strength/weight training. This sort of training tones and shapes your body like nothing else can. For ladies it will shape your legs and butt, define your shoulders and neckline and help shed those saggy backs of your arms that you hate when wearing summer dresses (yeah i know about those). It doesn’t have to be Olympic style lifting ladies, some smallish dumbbells and the right exercises will do the trick. Guys, unless you shift some weights around now and then it’s going to be very hard to tone up the muscles underneath that weight you have lost. Every man in the world looks better with slightly wider shoulders, a narrower waist, toned, fat free arms and a chest that is firm and free from moobs. We are not trying to turn you into Arnold Schwarzenegger here (unless you want to), just simply putting some muscle and toning onto your frame.
  6. Be targeted: I mean this in two ways. Firstly think about what you want to achieve by the Summer and write it down as a goal committed to paper becomes much more tangible and real. It could be I want to lose 2 dress sizes and tone up my butt. Or for guys, I want to get into 34 waist jeans and have muscular arms. Set a date to it eg by 1st if June i want to….. . Once you have done that you also need to be targeted in terms of your actual body. Take a look in the mirror and be honest. what are your good points that don’t need much work, and which are the bits that are heading south faster than you would like or are just a bit to squidgy and need some work. Once you have done that tailor your approach around those parts. If you are a lady and you want to firm up your bottom and legs then focus your training around those a little more (lots of lunges and squats). If you are a guy with a Pigeon chest or saggy triceps then target those areas and hammer things like presses and crossovers or push downs. It’s just common sense.
  7. Have fun and enjoy life: This is probably more important than all the others. None of the stuff above should be a chore. It’s all about moderation in life. By working hard and having some discipline some of the time, you can have fun and enjoy the good things in life the rest of the time. However it’s more than just that. I mean really enjoy life. Spend time with your kids, be stupid, laugh a lot, put work second to family, go on long walks, visit amazing places, eat good food, try new things. Get out and experience the world and squeeze the enjoyment from it. This is critical. People that are happy, enjoy life and are vibrant just exude a sense of wellbeing and simply look better. If you want to look and feel fabulous this summer the trust me, the six points above may help you along the way, but it’s this one, number 7 that will make all the difference.

Take Care,

John

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6 Reasons Water is your best friend!!

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Drinking water

Boy oh boy……it’s hot!! It’s been 33/34 degree’s c or pushing into the 90’s F in the UK the last few days and with no wind or air it’s felt hotter. Not that I’m complaining, I’d live the rest of my life in just shorts if i could. However when it’s like this we all tend to spend a lot of time looking in the fridge and thinking “what the hell can i drink?”

We all realise that when it’s hot like this you need to drink more, not just to quench your thirst but to keep yourself hydrated. We are all aware that hydration is so important and that dehydration is a BAD thing right? Of course……but do we really go about it the right way and do we know what we really should be drinking?

The answer is WATER!!!! We probably all know that but do we know why? Do we know just how good for us it is and what many of the amazing benefits are of drinking plain ol simple H2O? We are probably all vaguely aware from our school days that our bodies are largely made up of water, 70%+ and that should tell you why it is just so vital for so many elements of our health.

Below I’ve detailed 6 reasons why drinking more water daily will have immediate, positive and visible benefits to you, your body and your health. Firstly though lets deal with one of the big issues. You’ve probably all heard the “You need to drink 2-4 litres of water per day, or at least 8 large glasses”…….hmmmmm really? In an ideal world that might be true, but this site is all about reality and ordinary people. How realistic is that? For a start, with the best will in the world, drinking 4 litres of water a day + other drinks would mean you’d spend half your life in the toilet. There is also the practicality element depending on how and where you work, and then there is the boredom factor (I’ll cover that a bit later). In my view we need to get real here. Most of us don’t drink enough water so any extra is an improvement….but what should we be aiming for? If you can drink 1.5-2 lires of water a day or 3 to 4 pints, plus your normal consumption of other drinks, that’s plenty. That equates to a couple of decent sized glasses in the morning (when it’s most important), 1 at lunchtime, 1 at dinner time and maybe a smaller one before bed. Job done.

Reasons to drink Water.

  1. Drinking water actively helps you to lose weight. How? Well in a number of ways. Water actually helps to fire up and fuel your metabolism. An increased metabolism helps burn more calories even without exercise. Not only that but the water helps flush away excess fats in the body. An additional benefit is that drinking water helps alleviate hunger pains. Try drinking a large glass of water 15 minutes before a meal and you will feel slightly less hungry when you eat. Do this at every meal and it will aid your weight loss.
  2. One for the ladies. Drinking extra or more water will have a dramatic effect on your skin. Many of us, especially ladies who apparently are “so much busier” than us guys, are walking around partially dehydrated much of the time. Your skin and the fatty layer just below it contain a huge amount of water. If you allow your overall water levels to drop that skin and fatty layer will shrivel and tighten, and you know what that means……….the dreaded wrinkles. I’ve no idea who this lady is but hope she doesn’t mind me using this picture. Check out the difference after just 4 weeks. Noticeably less wrinkles and grooves in the face, dark marks under the eyes are gone and the general colour and tone of the skin looks so much better. Give it a go ladies…it works.

Skin-benefits-of-drinking-water-anti-aging-remedy

3. Big improvements in the function of ALL of your internal organs. Your kidneys and Liver cannot function properly without enough water in your body and these are vital for flushing out toxins, cleaning your blood and generally purifying your whole body. Over the long term these can be badly damaged by prolonged lack of water but this can be quickly improved by upping your daily intake. However it’s not just those. Your heart and arteries love water, as it also helps to clear away some of the clogging that age and diet produce and also helps the heart pump blood more effectively around your body. Finally your stomach and intestines use water to regulate and make your digestive system work much more effectively. You will go to the loo more regularly (both types) and less painfully and after a time will feel less bloated and cramped in the stomach area. There are even some studies that suggest that drinking plenty of water can help prevent certain types of cancer such as colon cancer.

4. Reduces fatigue and improves mood. Many people wander around constantly saying “I feel so tired all the time”, or feeling grouchy and grumpy, unable to easily deal with the day to day issues that life throws at us all. Research has shown that just a 2% drop in ideal water levels can dramatically increase fatigue in the body, lead to an inability to concentrate and can also alter mood in a negative way. Upping your water intake will over a period of time give you more energy (and that alone will improve your mood), but also has a direct positive effect on your brain function and actively puts you in a more positive mind set and improves your mood. Water makes you smile…….not sure if that’s a catchphrase yet but maybe it should be.

5. Drinking water improves joint pain and issues with muscles and ligaments. Joints are just that, joints. If you have a door hinge and it gets stiff, what does it need…..oil. Well joints in the human body are no different. Our shoulders, elbows, wrists, hips, knees, ankles etc etc all move and all need lubrication to do that easily and effectively. Cartilage, spinal discs, ligaments, tendons etc all contain water to give them their flexibility and sponginess. If you become dehydrated or just don’t quite have enough water then guess what? All those joints stiffen up a little. I’m not going to tell you that it is a miracle cure and if the cartilage in your knee is completely shot that drinking water will solve it, that just isn’t true. But it is true that if your are a normal person , drinking extra water will help lubricate those joints, add some extra tone and flexibility to your muscles, soften and relax your tendons and ligaments and over all that may add just an extra 1-3% improvement in how your body feels. Isn’t that a great result from something that just flows out of the tap??

6. The last one is not so obvious but increasingly seems like it may be important. Drinking water helps to regulate your bodies PH levels. What’s that? The PH level is the balance between Acidity and Alkaline levels in your body. It is best to be pretty neutral or moving slightly towards Alkaline. There is some research that seems to indicate that excess acidity in the body “may” be a cause of various diseases such as cancer and heart disease. Things like bad diet, lack of water, smoking etc can all cause higher levels of acidity. Drinking extra water helps balance your PH levels and although this is not proven , a balanced PH level is much more likely to lead to longer term health benefits.

Hydration - water - lemon

So here are just a couple of tips to help you add more of this vital, life giving and health promoting substance into your daily routines. Firstly, drink a large glass of water pretty much as soon as you get up. Head down the stairs or into the bathroom and glug down a decent sized glass before you do anything else (coffee comes 2nd I’m afraid). Not only does this get one of your days glasses done before you can think about it, but your body which has had no hydration for the 5, 6 or 8 hours (if you’re lucky) that you’ve been asleep, desperately needs it.

Drink another glass 15 minutes before lunch and 15 minutes before dinner. You will eat slightly less but it will also actively improve the digestion of the food you eat.

My final tip, cos lets face it, gallons of water can be slightly boring, is add some simple ingredients to freshen up the flavour slightly. I’d suggest fresh lemons and/or some mint or Ginger. Simply get a large jug or 2 litre bottle. Fill with water. Slice up a lemon and add to the water, stick it in the fridge and away you go. Mint and ginger as extra’s if you want to be totally radical.

I hope you enjoyed this and please please give it a try. Make drinking 3 to 4 pints of water (around 1.5-2 litres) a day your mission over the hot summer months. Do it every day and then come back to me in a month and tell me how you feel.

Take Care,

John

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How to Look & Feel Younger….Guaranteed!!

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Looking good older

We all want the secret of eternal youth right? We all want to know how to slow down the ageing process, look our best, and convince the world that we really are 21 and always will be. Not only that , but as well as Thursday being the new Friday, most of us believe that 65 is the new 45. I’m 47 years old now and still do most of the same things and behave the same way (sometimes stupidly) that i did when i was 25. I plan on growing old disgracefully and being as fit and youthful looking as possible for as long as I can manage. Below are some tips which i guarantee that if you follow as much as possible you will look, feel and act younger than you are.

Tips on Staying Young:

#1. Do Resistance Based Weight Training. I know a lot of people hate the idea of this, especially some women who associate weight training with big bulky muscles and a lack of femininity. Well forget that idea straight away. You’d have to train your arse off and eat like a horse to change your body that way. It has been proven that weight training, done correctly has all sorts of benefits that make you look and feel younger and as i said in a previous blog post on my facebook page on 24th March there have been various studies that confirm the anti ageing benefits of training with weights. For a start it strengthens and tones not only your muscles and ligaments but also helps to increase bone density and strength. We all know that bones can weaken and even start to crumble as we get older and regular resistance training fights this process. Even if you don’t have access to a gym, resistance training using body weight or bands can have a fantastic positive effect. As well as strengthening and maintaining muscle tone, regular resistance training will raise your metabolic rate, aiding fat loss. Not only that but muscle is more metabolically active than fat. What does that mean? Well it means that 1 kg of muscle uses up more calories to maintain it than 1kg of fat. This means that as you become stronger, leaner and more muscular it actually becomes easier to maintain that shape and keep the weight off as your body naturally burns more calories. Great eh? Being fitter, stronger and leaner is guaranteed to make you look younger.

Old bodybuilder

#2. Reduce traditional lengthy cardio sessions and do HiiT (High Intensity Interval Training) instead. Why? Lots of reasons. Firstly from a purely practical point of view it takes a lot less time. You can achieve in 15 minutes what traditional cardio would take 45 minutes or more to do. HiiT has been proven to build more muscle tone, give a more intense cardiovascular workout thus improving your heart and lung function, AND raises your metabolic rate allowing you to continue to burn calories and fat for much longer after your workout than a long slow cardio workout would. Also from a purely aesthetic point of view there seems to be a connection with how people look. Take a look at many (not all) endurance athletes, long distance runners, long distance cyclists, triathletes etc. They often have a somewhat taut, gaunt appearance and lean, loose, sometimes saggy muscle tone. Compare that with sports that tend to use shorter bursts of more intense exercise such as sprinters, boxers (3 mins on, 1 minute off), gymnasts etc. They look more toned, less gaunt and yes it’s true….younger.

#3. Drink lots of water….loads of it, as much as you can get down your neck (within reason). Our bodies are largely made up of water. Studies have shown that up to 75% of people walk around partially dehydrated for much of the time. It’s just plain logic that if you are fully hydrated your cells will be more full of this life giving substance. Full cells = plumper and healthier looking skin, more luscious hair, clearer eyes, fuller muscle tone. That’s aside from the longer term health benefits of better digestion, less gut issues, improved kidney function, improved vacscular performance etc. People often think tea, coffee, juices all count for hydration but it’s not the same thing. Tea and coffee are both diuretics which means they make you pee or expel water from your body and juices, all juices, contain sugars. Try to drink 6 to 8 glasses of water every single day. Do it for a month and i guarantee you will be shocked and amazed at the difference it makes to your skin and overall sense of well being. People make me laugh when they say “how hard it is to drink 6 glasses of water a day” then go to the pub and drink 5 pints of larger or 5 Gin & Tonics in 2 or 3 hours. Don’t make excuses, get to the tap and drink yourself younger.

#4. Eat natural and whole foods. Again you don’t need to be a genius to work out that what you put inside your body is going to have an effect on how the outside looks. Don’t get me wrong, I’m not a food facist that is going to dictate that you ONLY eat organic, never have a treat and never drink again for the rest of your life. God knows i have some bad habits and love a blow out now and then. However consistency is key. If you can eat well 75% of the time AND drink a lot of water it will 100% be reflected in how you look. What do i mean by eat well? Again it’s pretty simple. Try to eat loads of fresh foods. Fresh fish, meat, poultry, lots of veg, salads with 4 or 5 meals a week, lots of nuts, proper butter and dairy products, fruit, and DO NOT be afraid of fats as long as they are good fats eg fatty fish, lean meat and poultry, nuts, eggs avocado etc. A report came out in the UK press only yesterday  (see my facebook page) talking about the benefits of good fats and they aid not only muscle development and fat loss but keep your skin looking healthy, and some studies claim they even protect brain function longer term.

#5. Keep active. I’ve already talked about training and exercise so that is not what i mean. By keeping active I mean keep your mind and body active. Be passionate about life. Have hobbies, go to museums, eat out, travel, go on walks, read books, go to concerts, play golf or bowls, have a wide social circle, keep working even if part time once you reach retirement age. This mostly applies to older people who are perhaps at or beyond retirement age but the mindset also applied to the younger ones of us. I firmly believe (and I’m sure you can think of and name examples) that if you keep doing stuff (anything counts), stay active, keep your mind engaged and keep that verve for life, then it keeps you young in both mind and body.

#6. Act younger than you are. This one is very closely to linked to number 5 above. Some people use the phrase “act your age”. Well screw that. As soon as you start to do that you are on the slippery slope to doom. The world has changed, you are no longer middle aged as soon as you hit 50 and old when you hit 60. I’m not saying behave like an idiot the whole time, I’m saying that just because you get older that doesn’t mean you can’t do all or at least most of the things you always used to do. You may need to make some minor adjustments but just keep going for it. Laugh loudly, sing badly, dance embarrassingly (my friends will tell you I’m a world beater at this but I don’t care, i love it), take up hobbies that you enjoy and just generally try to seek out fun and big experiences wherever you can. The minute you start to think you are old, that’s what you will become. I think someone once said “I think therefore I am”…..or something like that. It’s true. You become what you believe you are. If you believe you will be successful in life, you will. If you believe you are invincible and will always stay young, you will, if you believe you are getting old and “can’t do that any more”…guess what, it’s a self fulfilling prophecy.

#7. Supplements. This is a very quick paragraph. I’m not really one for taking pills and potions. I take a protein shake and some creatine when I train, that’s it. What i mean by supplements are natural products that I believe, and there is a lot of evidence to back ity up, that are supremely healthy and have some amazing benefits for your body, fitness and skin. So just to briefly list some favourites. Ginger – add it to everything from tea to stir fries to salads. Honey – preferably a non mainstream organic honey. Green tea or other variations on herbal and green tea’s. Lemons – squeeze them into and onto everything, grate the skins, drink lemon water as often as you can. Chilli, again add to food as often as possible and put in salads, soups etc. Turmeric – add to food or make Turmeric milk, its has amazing properties. Cinnamon – the same as with Turmeric. Tomatoes – eat as often as possible. Avocado – eat almost every time you have anything cold. Nuts – all sorts and also spread nut butter everywhere and anywhere you want. There are others but if you can use these as often as possible you won’t go far wrong.

ginger-tea-with-lemon

#8.The obvious stuff – basic skin care, look after your teeth, dress well. I’ll be honest, I’m a bit slack here. I have never ever used a moisturiser or ANY sort of skin care product of any type ever. So I can’t really preach. All I’m really talking about are the basics. if you are covered in spots, have yellow teeth and wear baggy, shapeless clothes are you really going to look good and younger than you are? Probably not. So all I’m saying is to do whatever works for you to keep your skin looking moist and fresh, your teeth as white as possible (a 6 monthly dental hygienist appointment does wonders) and if possible choose some well coordinated, properly fitted clothes so that you look good when you go out. I bloody hate shopping and buy very very little, but when i do I like to buy a couple of things that are good quality, fit me well and show off my best qualities. Am I a vain overly egotistical sod….yeah probably, but you know what I don’t care. I embrace many of the tips I’ve given you above and am proud of it, i enjoy trying to look younger than I am. If people don’t like that, tough. In fact that may be my tip #9. Learn to not give a S***. Do things for you, because you want to and because they make you look and feel good. If some people don’t approve that is their problem. This is your life, grab it by the scruff of the neck, go out and live it.

Take Care,

John

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8 Easy ways to start losing Weight NOW!!

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Lose weight text with measure tape and fruits

You’ve tried every weight loss trick and diet out there from the Atkins to the Paleo and it just doesn’t work. You can’t stick to it for long and no matter how hard you try after a while the weight just creeps back on.

I could be wrong but you are probably just over complicating things and making your life too damn hard. Below is a list of 8 quick tips that if you follow, or even adopt just some of them you WILL lose weight. I’m not saying they are easy but they are simple. Follow them for a couple of months and watch the inches fall away just in time for Summer.

  1. Cut Out Sugar as much as possible: Sugar is a killer both in health terms and from a calorie and weight gain perspective. Stop putting sugar in your tea and coffee, stop eating cakes, sweets and chocolate and watch the rapid change in your body.
  2. Stop Drinking Fizzy or Sweetened Drinks: We all love a nice refreshing coke now and then but it is loaded with sugar and loaded with calories. In fact almost ALL artificial drinks and even many fruit juices are packed with calories. Wherever possible stick to water, black coffee, green tea’s or other completely natural drinks. Even be careful with fruit juice which is often full of sugar.
  3. Cut Out White Carbohydrates: What are white carbs? Well most  breads, pasta, potatoes, white rice. Believe me, if you can cut back heavily on these ingredients, especially the bread, then you will notice a rapid difference. Stick to sweet potato, brown rice, beans (all types) and veg for your carb sources.
  4. Cut back on Alcohol consumption: Yep unfortunately folks booze contains loads of calories. Beer, wine, mixers, even spirits are a) not great for you and b) pile on the pounds. You don’t have to stop completely but cut back as much as you can.
  5. Ditch processed and packaged foods: Generally speaking if it comes in a packet, has pictures and a label with ingredients on it, it won’t be good for you. Almost ALL processed food contains chemicals, preservatives, hidden sweeteners and processed fats. Just avoid them. Buy  fresh fish, meat, poultry and vegetables. You may need to spend a bit more time (not much) but if you cook it yourself and don’t eat from packets i GUARANTEE you will lose weight.
  6. Fill your house with healthy snacks: We ALL get the munchies from time to time and you are lying to yourself if you think you can be good 100% of the time. So when you want a snack you grab a choccy bar and worry later. However if you have bags of nuts, banana’s, apples, a small bar of high cocoa dark chocolate within easy reach then you can satisfy your short term craving and not feel too guilty about it.
  7. DON’T skimp on food or miss meals: I know this sounds strange but cutting back on food and missing meals will not help. If you cut calories too drastically and too quickly your body will start to store fat…and you don’t want that. Eat regularly and eat well BUT make sure it is healthy. Fresh fish or meat/poultry and LOADS of veg, salads, beans.
  8. Move it, Move it: It’s pretty obvious really but the more exercise and activity you do the more calories you burn. Of course working out is important but actually it’s the small things that add up over a period of a lifetime. Always take the stairs, not the lift or escalator. Walk the 10 minutes home instead of jumping on the bus. If you are going somewhere walk quickly don’t stroll. Carry stuff from the DIY store don’t get a trolley. It’s an attitude of mind really. Always try to use your body and take the harder option, it really really pays off.

That’s it. 8 simple things that you can start to implement in your life that WILL make you lose weight. Now I am a realist and this is a blog for Ordinary people. I can visualise the large “GULP” you are all taking at the thought of all those things you need to give up. However this is a long term plan and the odd blip or weekend break out is not going to harm you. Read this previous post here which explains why if you are consistent in your approach you can allow yourself the odd naughty moment. If you can regularly adopt 5 or 6 of the points above and use them 80% of the time then you will be well on the road to a slimmer, lighter, healthier and better version of yourself.

Take Care,

John