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The quick guide to eating out

Hitting the town for some noms or ordering a takeaway can be a bit of a nightmare when you’re trying to stay in shape! Often it can be very difficult to find healthy foods at restaurants. That’s why we have cheat nights, right? (Well, one of the reasons!)

It’s important to remember, eating whatever the hell you want every now and then won’t hurt your progress. As you probably know, I’m very much against dieting and recommend a balanced approach to eating to stay healthy, which of course sometimes includes taking an ‘eat, drink, and be merry’ approach to your nights out!

So here’s my favourite tips and tricks to stick to your eating plan but still enjoy going out with friends to dinner… Even when it’s not your cheat night!

Why you can’t “walk off” stress (and what to do about it)

Hope your day got off to a smooth start – especially because I want to talk to you about STRESS. We’re heading into a busy time of year with new schedules, etc. and I know a lot of you are feeling some pressure…

…and I also know a lot of you think you should just toughen up and “push through it”.

Been there. But here’s a spoiler alert: You can’t do it. That’s because stress isn’t all “in your mind.” It’s also in your body.

Your stress response system is a primal reaction… it’s hardwired into your system to keep you safe and alive.

In this email I am going to outline some important things you need to know about stress and how it affects you – info that also will help you:

  1. Use stress to your best advantage and
  2. Learn how to conquer it so it doesn’t run (and ruin) your life.

Stress can actually be a GOOD thing.


When your ancestors were under threat – whether it was fighting off a predator or dealing with everyday problems like feeding a growing family – their bodies responded with energy to keep them out of harm’s way.

Our culture has changed a lot since then, but our body’s wiring hasn’t. We react to stress the same way, except our stressors don’t require us to outrun a bear or worry about where our next meal is coming from.

And that can have a major impact on your health!

I want to walk you through what happens to your body during a typical stressful situation. Hang in there with me, because it’s seriously eye-opening stuff!

Food Friday: Raspberry and Lemon Overnight Oats

At our studio we start early. Our first session is 5.45am, so that means, as a trainer, we have to get up, get ready, and get out to be at the studio for 5.30am.

Out of all of our Elite Trainers, I actually live furthest away, so I get up at 4.45am on those days. As you can imagine, not just to maximise my sleep time but to make sure I’m not late, doing all of this stuff faster than a greased up ferret on a waterslide is pretty important!

Now, I’ll repeat until I’m struck down by a falling piano that oats (porridge) are the breakfast of champions. Add in a protein source, and you have everything you need in one cockle-warming, inviting bowl of goodness. But traditionally they’re not all that fast to make, and particularly if you do them in the microwave, are a bit of a liability… Porridge volcano, anyone?

So if you’re in a hurry in the mornings, Overnight Oats are the revelation you’ve been waiting for. If you find them a bit boring, or just need ideas to spice them up, try this high-protein, fruity recipe:

5 Pancake Recipes That Won’t Expand Your Waistline


If you’ve been a follower for a while, you’ll know here at PW we’re huge pancake fans! They’re a bit of a staple around here, and it’s not just the adults, my one year old Max loves our Speedy Pancake recipe!

Being Pancake Day, the internet is awash with pancake recipes today. So instead of posting another one, I thought I’d do the work for you and round up 5 of the best recipes you can whip up this evening.

Ditch the Baby Fat: 3 Biggest Weight Loss Mistakes made by New Mums

I’ve been getting mums back into shape for a long time! But being a new dad to an 8 month old, only now have I been so close to someone nursing and raising a tiny human! It’s easy to take on too much in this situation, but here’s the top 3 biggest mistakes I see from new mums looking to get their body back:

#1 – Starting too soon

It doesn’t matter whether your new arrival came into the world the usual way or entered through the sunroof. Unless it was left on your doorstep by a stork, your body has been through a lot hormonally, physically, and mentally. It needs time to adjust.

Apart from light walking or gentle swimming, give it at least 6 weeks before you start an exercise programme. And even then build up s-l-o-w-l-y! Doing too much too soon can very quickly lead to exhaustion, and apart from increasing the chances of getting injured, when your body’s exhausted it will hold onto every resource it has to combat that – including body fat!

So keep it light to start, and really take your time building up.

Mum Angie and daughter Gracie getting in a workout together taken by her other daughter Abbi

Mum Angie and daughter Gracie getting in a workout together taken by her other daughter Abbi

#2 – Wanting results yesterday

You’ve watched your body expand for several months. So many mums, particularly towards the end of a pregnancy, are already starting to plan what they’re going to do to get in shape again. You want weight loss, and you want it now!

Relax. Being in a hurry to drop the ‘baby weight’ is a HUGE mistake….

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