In the last couple of weeks I'm really trying to focus on portion control and these are some of the creations. They're all high protein meals and not too complicated to make. - Greek inspired chicken thighs, rice and salad (left) - Chilli con carne, rice, tortilla, low fat greek yoghurt with garlic and cayenne pepper

I finally done some exercise after a couple of weeks. Starting at my new job and gardening has taken over with my free time, so I really tried to focus on nutrition and not overeating. Slowly turning my routine back to how it was. We do get derailed sometimes, it's normal. What matters is realising where things have gone sideways and bringing it back. What's everyone's actions for this week? - Exercise - Meals - Potential things that come up?

Another week has passed. I had an extremely busy weekend with family and I was also quite ill, hence the late post. What's everyone's actions for the week? - Exercise times - Meal plans - Potential things that can come up and get in the way

How did the week go? What was your most memorable moment of the week?

This is something that's been bugging me since I became a PT. I always thought you can just eat less and you'll be okay, and that's true to an extent. Many people aren't willing to commit to a healthy lifestyle because there have to be sacrifices. Plain, dry food with no sauce, no takeaways, party food and they have to give it all up. With this mentality that's been going of for decades, any food that's not plain and dry equals "junk". Let's take my favourite example – pizza! I bet if you ask anyone on the streets, their response would be "it's junk, it's crap, makes me feel horrible". These people don't even think that the authentic pizza is supposed to be light and nourishing (it does lack high protein). 4 ingredient dough, sieved tomatoes, fresh mozzarella, and some light toppings. That's it! We're all thinking American, Domino's, Pizza Hut, etc...not even considering: - a light Neapolitan style crust (~ 300 kcal) - tomatoes (~ 30kcal) - mozzarella (~50 kcal) - chicken breast (~100 kcal + high protein) - rocket (ruccola) We're labeling something instead of looking deeper and making an effort. Make your own food!