A Healthy Carbohydrate Consumption...

Contrary to popular belief I am neither low carb, no carb or pro carb. 

Over years of working with people I have got fantastic results on low carb plans and I have got people fantastic results without even looking at macronutrients.

Perhaps for those who are after a radical transformation and have a relatively sedentary lifestyle I would suggest they limit starchy carbs. This is because even in there most natural form they are energy dense and whilst I never encourage my clients to count calories if fat loss is a goal this is relevant.

Strangely enough this works the other way too. I have taken part in a couple of the worlds most challenging ultra distance races and never carb loaded nor did I count calories.

My general emphasis is always around food quality. The cells in your body are composed of the foods you eat day-to-day and so if you are nourishing your body with lots of wholesome nutrients this invariably is enough to bring about a fantastic change in health, body fat and performance.

This being said a hard and fast guide to healthy carbhydrate consumption will allow you to maintain maintain a healthy weight and feel good too.

What are the best types of carbs?

Emphasis is always on eating a ton of low-starch vegetables and greens. This stuff is always packed with a variety of vitamins and minerals and relatively low in calories. With a healthy dose of fibre this will help maintain a healthy digestive system and has a negligible effect on blood sugar. Both of which are important for maintaining a low body fat.

After this sensible use of starchy vegetables such as potato, sweet potato, swede, parsnips and butternut squash is the name of the game. These are best eaten with protein (meat, fish or poultry) to lower there impact on blood sugar. Think roast dinner...

You will find an abundance of contradiction around eating grains. I have found rice in any way shape or form to be fine. I actually feel white rice might be better for you than brown. This is because it contains less phytates and this is a challenge for your body to digest. When eaten in a sensible proportion to protein white, brown or basmati can all fit well into a healthy diet.

An area of similar contradiction is fruit. Fruit is sugary and whilst it contains nutrients I express caution. Eating it on it’s own will spike your blood sugar and can cause you to store fat. In my opinion timing is everything with fruit. Eaten around exercise (either an hour before or an hour after) is not such a problem. Just monitor your appetite when you do. If you eat it and an hour later you are ravenous you perhaps need to avoid it.

Other areas you need to be aware is with porridge. This is a carb but due to it’s fibrous nature can actually be slower digesting. Similar to the advice on fruit you will need to monitor your appetite with this.

Finally, time to state the obvious. Processed carbohydrates such as pasta, bread, breakfast cereals, cakes, biscuits, chocolate... I’m not fan. These are very high in energy and low in nutrients. I tend to substitute these with wheat-free rye bread, wheat-free oat cakes or ryvita. These in my opinion are a good alternative.

If you have any questions head over to my Facebook page or Twitter (@SteveKeywoodPT) and just ask...

Healthy Eating On The Go...

In a strange ideal world somewhere in time someone would perhaps create a couple more hours in the day and a little more motivation to do something with it...

During this time my extremely busy clients would plan their food for a week setting out what healthy and delicious options they were having at breakfast, lunch and dinner complete with healthy snacks in between...

They would then get onto Ocado buy exact quantities of food and prepare their meals in advance thus eliminating the challenges or pitfalls of eating healthy on the go and completely doing away with any excuse for failure...

Until this day, in the real world my clients are still sometimes too busy or too disorganised to plan and prepare food for the day and end up having to make the best of a bad situation and eating on the go or eating out. 

Therefore I’m sure you guy would love to know my top tips for eating on the fly...

I’m gonna level with you it doesn’t take two minutes to prepare a lunch to take to work and if you want to be in great shape you want to be in control of this stuff, BUT in reality some of you guys just struggle with this. And, lets be honest, sometimes you just get caught out.

So here are my top tips for eating on the go or eating out...

Make Better Choices - When all else fails just make better choices. With places like Marks and Spencer Simply Food and others you have closer to what I consider to be healthy convenient food to grab on the go. They have a variety of relatively healthy salads and some not so processed cold meat to choose from so do your best. I often opt for the sushi in these places because for me it is quite filling and tasty too. Failing this you default setting is to choose a smaller portion or if you’re in a restaurant leave a little bit on the plate. Again, this is not ideal, but needs must.

Add, Subtract and Substitute - I think it must be a British thing to be too polite to ask for what you actually want. If you are in a restaurant it will not be a problem for them to swap the chips or jacket potato for vegetables or salad. You could also ask for the sauce to be on the side of the plate or perhaps not at all. I have found when clients do this confidently and discretely nobody questions a thing. Doing stuff like declining a bread roll at the start of your meal in a restaurant is the way to go.

Avoid Starters and Deserts - I didn’t want to state the obvious but... These are called appetizers for a reason. They are often a knee jerk reaction. If you must opt for the soup of the day (without the roll!) or a salad to start and just have a coffee to finish.

Note: I have become pretty good at finding stuff for lunch on the go. I tend to always start my day with a good breakfast and rarely snack either. At lunchtime I tend to favour the independent cafes and delicatessen's as despite having to pay a little more they generally tend to sell better quality foods that fit in with my plan. Failing that shops like Waitrose and Marks and Spencer are normally your best bet for a healthy salad or sushi.

I generally avoid places like petrol stations as there is rarely any fresh food to eat. And steer clear of fast food. If I’m eating out and I’m being good I tend to make the best choice. Generally this is something with a portion of protein (meat, poultry or fish) to stabalise blood sugar and accompany this with salad or vegetables.

If you are keen maintain a healthy bodyshape planning and preparing is essential. Finding healthy cafes and delicatessens and thinking ahead is my top tip for eating on the fly.

Amazing RESULTS on Beach-Ready Plan

So a couple of weeks ago I launched my first internet based diet and fitness plan.

The Beach-Ready Plan is run through my facebook page and includes a fat-stripping beach-ready diet plan designed to make you look and feel amazing and a daily time-friendly 15-minute bodyweight workout.

I had a HUGE sign up and we have a brilliant and supportive group and I’m not one to boast but I just wanted to share some of the results...

Total so far - 9lb and 11" lost - Nat

total 10lbs and 7" loss - Ally

No weight loss this week, but another 1.5" gone! Better than that though, a noticeable reduction in cellulite on my legs!! - Debbie

OMG! 4lb and 2" this week, so pleased! - Laura

1lb & 4" lost this week. In total that's 7lb & 9.5". Greece here I come !! - Tina

lost 4 1/2" mostly from my apple middle - Theresa

Steve what have you done to me!! I don't enjoy fatty foods anymore, I get excited for cheat day every week and it is always a massive let down.. - Maddy

Mixed results this week, gained 2lbs (not sure how!) but lost 2". Please with totals still of 7lbs and 9" lost . - Karen

The chart at the end of week 4 see's weight down by 2lbs but size up by 1/4"... Total 8 3/4" & 9lbs. Very pleased with the results! - Ben

Total 15lbs. Not found tape measure so never have taken measurements :( - Kat

Total weight loss 8lbs. Total 2” loss all over. - James

Total in 3 weeks 10 lbs lost and 7". I'm totally stunned and raring to get on with next 3 weeks! - Jill

10 lbs and 12.5" - Joanne

6lbs and 5" - Fiona

Totals are 10lbs and 13 1/2" - Scott

Total of 5.5lb in 2 weeks - Lizzie

Total loss 9lb & 8" - 2.5" off belly. - Debbie

Total loss = 4lbs and 5" and a much firmer stomach....love it! Ibiza...here I come..... - Claire

Total loss of 5lb and 4" - Jan

Total = 9lbs and 5 inch off tummy - Becky

Total loss 6lbs and 8 inches :) - Michelle

Please bear in mind this is only three weeks in... Imagine how great these guys are gonna look and feel after six weeks!!

To stay updated join my Facebook page here

Ten Secrets of Fit People

By looking at people who are successful and copying them you will find a quick way to success in health and fitness. Here are my top ten secrets of fit people. There are hundreds more I’m sure, but take a look and let me know what you think...

Ask yourself a better question. By simply asking the question ‘what would a fit person do now?’ you will start to make better decisions. If you look closely I think you will find genuinely fit people will often decline the ‘one for the road’ drink in a pub, they will get to bed a little earlier in the week when nobody is watching and not shirk training on cold and wet days. You need to be aware it’s not an individual decision we are talking about here but a culmination of decisions which leads to the ultimate end goal.

Get out your comfort zone. To develop fitness at some point you will need to challenge yourself. This need not be during every training session. It might just be once or twice a week. Working at a slightly higher intensity, lifting a little more weight or running slightly further and taking yourself beyond your capabilities can lead to huge improvements in fitness. If you are a beginner this can be slightly daunting, but if you do this on a regular occasion it will soon become a habit and you will develop confidence doing it.

Choose the right fuel. Perhaps I talk about nutrition too much, but it is important. At a cellular level the food you eat will become a part of you. It will affect the quality of tissue, speed of repair and regeneration after exercise and it will fuel your performance. You wouldn’t put diesel in a petrol car and expect it to perform. The same is true of you and your body. Choose the right fuel and your body will respond better.


Don’t get weighed down by the scales. There are many ways to measure improvements in fitness. Rather than the number on the scales you could perhaps get addicted to the feeling fit or improvements during training. We all know when we are progressing. The weight you lift feels easier, the run seems to ‘flow’, or day-to-day you just feel brilliant. Try listening to your body a little bit more rather than depending on one single independent measure. It will offer you a far greater insight into fitness.

Don’t tie yourself up in knots doing exercise. If you are a busy person living in the real world you will need to look at rest, relaxation and regeneration a little more. By spending more time stretching, foam rolling or treating yourself to a massage once in a while you will be fitter for longer. Other tips are to manage stress better or sleeping better. Easier said than done I know. By doing these things will make huge contributions to your fitness.


Anticipate obstacles. By looking for opportunities to exercise rather than obstacles you will realise you can fit in a workout. This simple change of mindset and by looking ahead and anticipating obstacles you will be left with no excuses. This is a fundamental of any fit person. We all have family commitments, work, social occasions to work around. By looking ahead yosu can make plans.

Write stuff down. By keeping note of what you are doing, how you are feeling, what you are eating and progressions you will have the ability to compare how your body responds to stuff. This can provide powerful motivation when you get in a training rut (we all get them!) and can give clarity when trying decide what to do next.

Beware of the crabs. I really like this analogy. People can be like crabs in a bucket. Have you ever been to the beach and caught crabs? If you catch a few lively ones they will do there best to get out. One will make a valid effort only to be dragged down by another. Despite getting close to the edge of the bucket when they are close to succeeding another crab will always pull them back or hold them down. This analogy refers to social support. Despite your efforts to succeed if you are surrounded by friends and family who are intent on holding you back achieving your fitness aspirations will always be a challenge. To challenge this you can join a running club or a group of fit people and support each other. If you don’t have access to this or lack the confidence to get out and try take a look online. Social media is full of people who are happy to help. Follow me on twitter (@stevekeywoodPT), type in the #fitteam12 and you will soon realise there are whole communities of fit people to help you along.

I think therefore I am. You ever realised how positive fit people are? Annoying isn’t it! Fit people generally have a great attitude. They generally carry this over to whatever they do. Despite the challenge they do there best. This one is simple - become the sort of person who is willing to give it a go. Only you control your attitude and by changing the way you look at fitness you will begin kicking ass and will start to enjoy it.

Forget willpower - make a plan. If you schedule workouts and know what you are doing and when you will be less affected by mood and energy levels. You would of made a commitment to yourself and will keep it. Willpower is temporary, a plan (preferably written down) is solid and ongoing.

There you have it - Ten Secrets of Fit People - I’m sure there are loads more. If you are a fit person (or even an unfit person?!) and have any more get on facebook or twitter (@SteveKeywoodPT) and let me know.

The Strongman Run

What a weekend?! This weekend whilst many chose to do jobs around the house or visit aging relatives (both admirable...) a small team of British adventurers set off to conquer Germany. Armed with a couple really cool PR girls, a case full of Fisherman’s Friend and a photographer this team touched down in Cologne on Friday evening with a job to do. After surviving a somewhat hairy taxi ride they arrived at a small town in the middle of nowhere called Nurburg. You might of heard of it... It is world-renowned for hosting the German Grand Prix, but this weekend there was a far more epic battle to be fought...

The Strongman Run is fast becoming known as ‘the’ race to do. During the 13-mile (ish), hilly muddy adventure race, the 13,000 competitors are pushed to there limits by various water obstacles, electric fences and muddy swamps.

Starting on the iconic race track the course leaves the comfort and safety of the tarmac and pretty soon it all gets a bit messy...

I feel a bit of a muppet. When I was posted a quote by the girls for an article they had written for my local newspaper I scoffed. It said something along the lines of ‘having competed the six-marathon in six-day Trans Britain Race, Ironman France, various London Marathons and Tough Guy this I know will be one of my hardest challenges to date...’ Perhaps I should given the quote the respect it deserved. To be fair The Fisherman's Friend Strongman Run was a bit of a bitch.

Made even more challenging by weather conditions which nearly saw it cancelled twenty-minutes before the start this race The Strongman Run is in my opinion a must-do for anyone who wants the ultimate in trail run/ adventure race.

The race for me was even more special given that we were racing on behalf of Team GB. This meant I had a fantastic team of people to share this experience with. Arriving on Friday evening and leaving on Sunday afternoon and being catered for by the brand was amazing. Ordinarily I pay to do stuff like this for fun, being sponsored to do something I love and hanging around with cool people is a bit of a dream come true. The weekend was made even better by the HUGE party on the Saturday night. Given it is a small town in the middle of nowhere this made it even better. People came in there droves and hung around. I’m please to report not only did Team GB do the business on the run, we also were the last man standing at the party in the evening too! I have a couple of people to thank... Firstly, massive thanks to Fisherman’s Friend for putting on an fantastic race and hosting us all weekend. We didn’t want for anything. It was brilliant. Secondly, to Nicky and Nicola from the PR agency for co-ordinating the team. It can’t be easy organising a group like this especially when one of the racers thinks it’ll be funny to pretend he was left behind... Thirdly, to Steph our photographer. What a legend. She ended up as muddy as us! Went to every effort to get the best shots which invariably involved laying in the mud. If you’re doing a race/ event and you want the shots you NEED her. And finally, to my Team GB teammates. Pitching up in Germany with a group of people like this was genuinely inspiring. To share this experience with others was awesome. With six-weeks to go until my 69-mile Hadrian’s Wall run, I now feel in a good position to knuckle down and get the high-miles in my legs. Epic.