The Shy Ted's!

This time last week I woke up a little sore!

The day before I had run 10K, mountain biked 25K up and down hills and canoed around a very cold lake. The Helly Hanson Series is a combination of races across the country in which teams of 3 battle their wits against Mother Nature!!!

My team The Shy Ted’s finished in a very respectable 3hrs 40mins.

It was a really well organised event and really good fun to participate in. We now have a couple of months to train hard in preparation for the next one.

I can’t wait!!!

If Not Dieting, Then What?

There are many emotions attached to eating foods and its important to remember that eating should be a pleasant and social pursuit. In his book If Not Dieting, Then What? Dr. Kausman reveals his top 10 tips to being healthy. Its easy to get carried away with nutritionism these days but I cant help thinking that how we feel about food and the general good practices that accompany our day-to-day lives are equally important. Take a look and let me know what you think…

1. Don't be fooled by the fad
Weight-loss diets can trick many of us with their 'quick fix' solutions. However, in the long term, most people end up regaining the weight they lost on the diet...and then some! Furthermore, the harmful effects of weight-loss diets increase the risk of developing an eating disorder.

2. Don't get weighed down by the scales
If we are above our most comfortable weight and we want to change this situation, it is vital to focus on our thinking, our eating and/or our physical activity, rather than concentrating on what is happening with changes to our weight. By looking after ourselves and our bodies in the best way we can, our weight/size will be the healthiest level that is possible for our own body type.

3. Practice a positive attitude towards food
Labelling food as 'bad' or 'junk' often causes us to feel bad about ourselves and guilty about what we have eaten. Ironically, this guilty feeling can even make us eat more of that type of food, even when we no longer feel like it. So, do your best to think about food as 'everyday' food (fruit, vegetables, cereals) rather than 'good' food and 'sometimes food' (chocolate, chips) rather than 'bad' food.

4. Eat slowly and enjoy
While this can take some practice, slowing down the speed of our eating makes it much easier to recognise when we are full, allowing us to stop before we have eaten more than we really feel like. It also allows us to pay better attention to the foods we are eating; the real flavours, textures, smells etc. In this way, we enjoy our food more, it tastes better, the sensations last longer, and we recognise more easily when we have had enough.

5. Your body knows best
We can all eat food when we are not really feeling physically hungry – for example because we are bored, or even just because it's there! It's quite normal to do some non-hungry eating®, but when we do too much, it can tip our eating out of balance. Do your best to check in with your body before you eat; ask yourself, 'Am I really hungry?' (Important note: If we are under our most healthy weight or currently have an eating disorder, our body might not be able to give us accurate information about the right amount and/or type of food our body needs. In these situations it is important to get some help from a health professional such as a dietitian to work out the best type and amount of food for you.)

6. Do your best to not get too hungry
It's easy to get so busy that we ignore our body's signals that are telling us to eat! If this happens, it is very hard to eat slowly, we can easily eat more food than we really want, and we can end up becoming overfull or completely stuffed full. It can be helpful to have some snacks with us just in case we start to get too hungry.

7. Healthy bodies come in all shapes and sizes
Health and vitality come in all types of body shapes and sizes. Remember that nobody is perfect, and no body is perfect!

8. Nurture yourself
As well as dedicating time to our families, our friends, our study etc., we need to make sure we are doing things for ourselves. Taking care of ourselves is essential. Make a list of healthy things that help you feel good, and try to do these things as often as possible.

9. Move your body
Some people think you have to pound the pavement or work out at a gym to get any benefit from physical activity. This is not true. There are many ways of putting more physical activity into your daily life, such as walking to school, walking to the shops, or taking the stairs when you can. Taking up a fun activity that involves moving your body such as dance, social tennis or yoga can be enjoyable ways of working your muscles.

10. Focus on feeling good
Focus on FEELING not LOOKING good. When you feel good you are naturally attractive and fun to be around and you are much more likely to cope well with any situations that might otherwise get you down.

George Clooney look-alike runs Half-Marathon

Congrats this week to Matt Swan who ran The London Parks this weekend.

Claiming to look like the famous actor, Matt ran the route in a fantastic 1hr 49mins. Quite an accomplishment considering only a year ago he was bed stricken with recurring back pain.

After coming to me claiming to not be able to lose weight… he was soon three-stone lighter and on his way to greatness!

Even the arrival of little baby Darcy couldn’t throw him off the scent. He now has an exercise routine and diet that fit into his life and his success is thoroughly deserved.

However, despite his current fitness level and improved physique, he remains adamant to that he looks like George Clooney. There are somethings that even a good exercise programme cannot cure – he is clearly a bit deluded!

However, here is what he had to say prior to running his first 10K 6 months ago…


“I feel I have to share with you my elation at becoming a Dishy Dad at 40 just as I thought it was all over, thanks to the efforts of Steve Keywood I have been reincarnated as a young George Clooney.

I've always kept myself active and eaten what I believed to be a pretty healthy diet but I was 2 stone overweight with an unsightly overhang and forever yo-yo ing between 16 & 17 stone depending on my training.

I had recently been referred to a Sports Rehabilitation Clinic as exercise left me with prolonged bouts of excruciating back pain.

At this stage I was considering hanging up my rugby boots and accepting that I was destined to enter middle age overweight, unfit and unable to do anything about it.


This was until I was introduced to Steve Keywood. Steve's first action was to ask me where I wanted to get to and what were my goals and he then conducted a full assessment of my condition.

He looked at my exercise which was regular but not exactly challenging or varied and then designed an exercise program which was more tailored to my goals.

For my diet he suggested a more structured approach to eating and recommended a specific Metabolic Typing diet which is more suited to my build.


Steve insisted that I make him a commitment to both the new exercise program and diet for 4 weeks. This I duly did and from day one I found it relatively easy and the results where immediate.

From day 3 I started noticing a difference, I was feeling more motivated, happier and surprisingly lighter and more agile, all through this first 4 weeks Steve was on hand for advise and support.

My new found energy levels drove me to exercise 4 times a week, coming in from work and going for a 5Km run or the gym. So it was no surprise that at the end of the first month I had lost 18lbs and felt great.

Steve then asked me to commit to a second 4 week period which after the success of the first month I was more than happy to do and by this time my new regime had become second nature.

It is now 2 weeks after my 8 week program and I am a steady 15 stone 4lbs, having lost nearly 2 stone. I'm so much happier in my day to day life, more motivated and physically better balanced and do you know what I haven't had a problem with my back for weeks. In short I am a completely different person to 10 weeks ago and in the middle of training for a 10Km charity race in October and the Rugby is now very much back on.

So I thought the least I could do to repay Steve's commitment to me is write a testimonial and hope it motivates someone else to take the plunge, and trust me you'll be amazed at what you can achieve.

Please try it, it doesn't hurt and if you want the best chance of success get Steve Keywood to help you.”


Well Done Matt! Perhaps we can go for the big one next April???

Another Client of the Week?!?

Wow! What a week!!!

Its fair to say my clients are brilliant!

Congratulations this week also to Thea Coulson.

She has been working hard with me since May and has achieved some fantastic results.

She has put the gym into her routine and continues to make fantastic progress with her diet and lifestyle.

Check out her results…

Lost 32lbs in Weight
Lost 3.75 inches from her Bust
Lost 4.5 inches from her Abdomen
Lost 7.25 inches from her Waist
Lost 6.25 inches from her Hips
Lost 2 inches from her Thighs
Lost 1 inch from her Arms

Well Done Thea!!!

The Fat Gene???

The question of the fat gene rolls on and on. Following an article in American Journal of Clinical Nutrition, we are now all more informed.

On the question of whether our genes can make us fat or not the answer is yes… and no.

It was found that the FTO gene, the fat mass and obesity-associated gene, would have an effect and if stimulated can increase the likelihood of you becoming obese and developing type II diabetes.

According to the research, if both your parents carry the gene, you can develop a double copy of the gene and have a 2.5 times higher chance of becoming obese. Researchers found that 17% of the population had a double copy of the gene, and up to 40% had a single copy.

However, the big question is, if you have this gene are you destined to be fat? The answer is not necessarily.

It must be understood that we have a variety of genes for various different health conditions. For example we have a gene for breast cancer, a gene for alcoholism and a gene for obesity.

This does not mean we will automatically get these conditions.

Just because we have a predisposition for a certain condition does not mean that it will come to fruition, nor does it give us an excuse for being fat.

It’s important to understand that genes can be controlled. A gene must turn itself on for it to express itself. It’s also important to note that there are certain factors that decide whether a gene turns itself on or off.

The gene in question, the FTO gene, has shown itself to be suppressed by both diet and exercise. Alternatively, poor dietary choices and a lack of exercise have been shown to express this gene.

The researchers state that we must do all we can to suppress this gene. Their recommendations say that by living cleanly, eating healthily and consistently participating in regular exercise you can suppress this unwanted gene.

As Dr. Bryan Walsh says, “genetics load the gun, and the environment pulls the trigger”. Therefore it is down to a person to make their environment such that genes do not express themselves.

Can your genes make you fat? Yes they can, but you are in control. In order for good health to be present you must create an environment conducive to it.

Therefore if you’ve got a pair of fat genes/jeans you need to eat properly and get the exercise habit!

Client of the Week

Congratulations this week to Alison Rolfe.

Like many of my clients she simply wanted to improve muscle tone on certain areas of her body. In particular she wanted to focus on her stomach, bottom and thighs.

It’s fair to say looking at the results that we have achieved her targets and some…

Whilst these figures are not huge, it’s important to remember that Alison’s weight is just under 9stone, and so relatively speaking, she didn’t have a lot to lose in the first place!

As most women will testify – it’s often difficult to lose the last little bit!

After 12 sessions…

Lost 2lbs in Weight
Lost 1 inch from her Bust
Lost 0.5 inches from her Abdomen
Lost 1.25 inches from her Waist
Lost 1.5 inches from her Hips
Lost 1.25 inches from her Thighs

Well Done Alison!!!

Given her love of cider and sausage rolls I don’t think that’s bad!!!

Needless to say if any of my readers friends or enemies are interested in finding out in more detail how my clients achieve fantastic results like this they should pass my details on… with as little as 1 session a week they could achieve equally fantastic results.

Protein Shakes

I have been receiving a lot of questions regarding protein shakes lately.

Ultimately, I recommend eating good natural organic food. There are occasions when it is a challenge to eat an ideal meal or snack. Prior to or following a sporting events or training session can be a challenge. Whilst I suggest it is a second best option, you can make a good protein shake.

I express caution in consuming most commercial protein powders available, as they are full of cheap, toxic and rancid ingredients. Ensure you use good quality ingredients like those listed below.

Beware they are delicious and you may get hooked!

Chocolate Shake:

- 1 serving of Protein Powder (Pro Amino, Goatein or Whey Natural from www.mt-order.com (adviser No. 101-268)
- 300ml almond milk or raw (unpasteurized) milk.
- 1 tsp of flax seed oil (from any decent health food store). Keep refrigerated
- 1-2 tsp of Green & Blacks pure Cocoa Powder
- Optional – add 1 tsp of Manuka honey once per week
- Optional – add 1 handful of raspberries

Blend in blender for 10-20 seconds, then drink slowly and enjoy!

Coconut Oil

Adding saturated fat to ones diet is typically frowned upon.

However, when it comes to coconut oil all the experts agree.

Coconut Oil has a whole host of benefits. Amongst other things it will support immune function; prevent bacterial, viral and fungus infections and digestive disorders; and increases metabolic rate.

Part of the reason Coconut oil is so good is because unlike other oils it has a high smoke point (450F) and a low degree of oxidation (which is what happens when a good fats turn bad!). Which makes it good to cook with!

Rich in antioxidants, coconut oil is a saturated fat. Nevertheless, saturated fat in fast food and saturated fats in healthy, natural foods are two completely different things. According to Jonny Bowdon, Ph. D, you should ‘avoid the first like the plague, and enjoy the second to your hearts content’.

My tip today is to add coconut oil to your diet.

Add a spoonful to your porridge in the morning in the morning, as it also tastes good too!