Resources

 Useful Fitness Stuff

I thought it would be very helpful to create a resources page where you can access all the stuff that has helped me and my clients all in one place. On here you will only find things that are educational, lifestyle and fitness related.

Disclosure: Please note that some of the links below are affiliate links, and at no additional cost to you, I will earn a commission if you decide to buy. Please understand that I have experience with all of these companies, and I recommend them because they are helpful and useful, not because of the small commission I make if you decide to buy something. Please do not spend any money on these products unless you feel you need them or that they will help you achieve your goals.

Book resources:

Nutrition Books

 

Lean in 15 – The Shape Plan: 15 minutes meals with workouts to build a strong, lean body: A good place to start if you are looking to make a lifestyle change, offering healthy and nutritionally balanced meals. Joe Wicks’ first book in his series of healthy meals and workouts to help you shift your stubborn fat and get you exercising.

 

 

Lean in 15 – The Shift Plan: 15 minutes meals and workouts to keep you lean and healthy: Joe Wicks’ second book in his series of healthy meals and workouts to keep you lean and healthy.

 

 

Olympic Cookbook: Ainsley Harriott and the British Olympic Team have joined forces to bring you 50 of their favourite healthy recipes that help keep them fit and bursting with energy. Looking for a cookbook that breaks down each meal into macros and calories, then this is the book for you.

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Supplement resources:

Choosing nutritional supplements can be tough. There’s so much information available out there, and much of it is published by people who are biased in one direction or another. I have used the products below with all my clients and have done all the extensive research to know they are credible.

There are 4 supplements I recommend to my clients when needed that aid in fat loss and optimal health:

Fish Oil

You may have heard a lot about Omega-3’s in the news and fish oil being the key source. There’s a tonne of very positive research on it, fish has been shown to be great for fat loss, mood and motivation. It’s a key resource for clearing up inflammation in the body as you can see from the pictures below the progression after just a few weeks of use. Furthermore the UK government guideline of 1-2 portions of oily fish a week just isn’t enough.

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This is a before and after picture of me, having taken fish oil tablets for just 3 weeks. You can already start to see that some of the inflammation in starting to go down.

 

I  would recommend you choosing an omega 3 brand from the list below.

Choosing the right dosage is key, use 1 gram of fish oil per every percentage of body fats, i.e.: if your 20% body fat you should take 20 grams or 30% you should take 30 grams, however, these are just guidelines.

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Multivitamins

The modern diet can often lead to small deficiencies in certain vitamins and minerals. These deficiencies can and will in most situations slow your metabolism and impair your ability to burn fat. A good multivitamin can help fix this problem, here are a few tips for choosing a good one for you.

Choosing a multivitamin can be confusing, there are so many companies, so keep it simple, is my advice. Any multivitamin is better than nothing, even a superstore brands can be a good start. Choose the right dose, as it’s important not to overdose on vitamins, as some of them (particularly the fat-soluble vitamins: A, D, E, K) can build up to toxic levels within the body.

The multivitamin brands, I would you recommend are the following:

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Protein Powder

I believe protein powder is not really necessary if you get enough protein from the food you eat, like lean meats such as chicken, turkey and from other sources such as fish or nuts. However, I find most clients find it difficult to fit all their protein needs in.

Therefore, high-quality protein can be very helpful, so here are some of my tips for getting the most out of your protein supplementation. Nowadays, protein powders are taken from all types of food sources: dairy, eggs, soy and a host of plant sources and actually taste quite good. If you have a lactose intolerant, an allergy to milk or choose to follow a plant-based diet, you can pick the right product for your unique needs. The key, however, is to choose simple products, without too many additional ingredients.

Furthermore, the brands recommended below are batched tested and certified by Informed Sport.

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Greens

If you eat enough vegetables, a greens supplement might not be entirely necessary. However, most people simply don’t eat enough vegetables and are missing out on the micronutrients they contain: many of which help you lose fat either directly or indirectly. A greens supplement can come in handy here, below are some tips for choosing the right one.

Greens+ and it’s been shown (in a handful of studies) to increase the antioxidant status of the body, lower stress hormones, and more.  It has been tested numerous times. Use the label recommendations to choose the right dosage, however, stick to 1-2 servings a day. The brands I would recommend are:

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Personally, I use all of these supplements and they are also what I have my clients use, but only if I feel it’s needed in relation to their goals. You could easily use any of these by being a part time supplement user. For i.e. : for a quick lunch you might have a protein shake on the go, or top up on your greens if you’re working late.

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General resources

Meal prep containers:

When your busy, food prep can be a godsend, I regularly  do it on a Sunday saving me about 5 hours during the week while making sure I’m not going to make bad decisions of going down the fast food route. What I like most about these is that the portions are a great baseline –proteins, vegetables and fats are the foundations of healthy mind and body. The protein should make up the biggest compartment, the next being the vegetables, and the smallest one being fats.

Shakers:

I’m a big fan of smoothies, I’ll mix and match between having a easy smoothie breakfast or a cooked one. When I’m finished I’ll top up my water so I’ll have close to half a litre drank on my way to work. This helps set my metabolism up for the day while aiding the absorption of nutrients. This one from PhD is a bargain, and doesn’t leak all over your car!

Blenders:

A quick and easy way to get your nutrients in, a good blender to wiz up smoothies is a nice way to keep things ticking over, i.e. being adding additional fruit or vegetable to your diet. The one I use and would recommend is the Nutribullet.

Soup and Saute Maker

Kilner jars come in handy for anything, be in for storage like oats or herbs or alternatively to leave milk or yoghurt overnight in the fridge as is easy to trap on the go the next morning. Also if you are storing things over a long period of time in these as oppose to in plastic it will stop your things from becoming toxic. 

Using a slow cooker is a great way to prepare nutritious food and a great time saver.

 

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Fitness Equipment including (gym, swimming, etc..)

Yoga Mats

Resistance Bands

Dumbbells

Skipping/Jump rope

Medicine ball

Ab roller

Foam roller:

Experienced Individuals

Beginners

2 in 1 kick buoy

Fins

Gel Cushion

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Recovery resources

Compex Muscle Stimulator:

Recovery, Prevent Injury, Improve Performance, Pain Relief, Effective Electrostimulation, Tones Your Muscles, Training, Minimum Exercise, Helps Sculpt Your Body.

Espom Salts

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