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Nutrition Advice

May21

Personal Trainer Fat Loss Program Part 2

Written by // Stephen Tongue Categories // Personal Trainer Blog, Nutrition Advice

Personal Trainer Fat Loss Program Part 2

Last week I shared with you one week of my fat loss training regime, this week I plan to share with you one week of my fat loss eating plan. I hope this gives you an insight to a trainers diet and maybe even some ideas and inspiration on how to eat well. Read on for more details...

May19

Fat Foods the 4 C's PART 5

Written by // Stephen Tongue Categories // Personal Trainer Blog, Nutrition Advice

Cravings

Fat Foods the 4 C's PART 5

When you start to cut out foods you are used to eating, particularly those containing stimulants you may find that you have an addiction. The addiction maybe physiological, emotional or behavioural, even all three.

May15

STF Video Project

Written by // Stephen Tongue Categories // Personal Trainer Blog, Massage Therapy, Exercise Advice, Nutrition Advice

STF Video Project

In this digital age the importance of communicating through video is growing fast. You only need to flick through your social media timeline to see the amount of video content that is cropping up on a daily basis. Often videos are intriguing and difficult to ignore. For this reason I decided to work on a video project for STF, my Personal Training business in Nottingham.

May14

Fat Foods the 4 C's PART 4

Written by // Stephen Tongue Categories // Personal Trainer Blog, Nutrition Advice

Culture

Fat Foods the 4 C's PART 4

You already know what to eat, so why don't you eat it?

Culture plays a huge part in health. You only need to look around the various parts of the globe to see that some countries have particularly healthy populations. The Mediterranean and oriental regions for example have particularly good reputations to the point that fad diets have been named after them and try to replicate their nutritional principles.  Western culture is often recognised as being the most unhealthy with high death rates from avoidable diseases many of which are put down to a fast food (convenience food) culture and lack of exercise.

Mar10

Maggie's Nottingham: Exercise and Cancer

Written by // Stephen Tongue Categories // Personal Trainer Blog, Exercise Therapy, Nutrition Advice

Maggie's Nottingham: Exercise and Cancer

Recently I was approached to provide an exercise course for individuals recovering from cancer at Maggie's Nottingham. Having never heard of this organisation before I went to meet with in-house Counselling Psychologist Tina Johnson to find out what it was all about. At that point I was unaware of the influence Maggie's would have on me...

Jan29

7 Habits of highly healthy people Part 4

Written by // Stephen Tongue Categories // Personal Trainer Blog, Nutrition Advice

Habit 4: Eat a wide variety of natural foods

7 Habits of highly healthy people Part 4

Do you know what a good diet looks like? I have a theory that almost everyone in the western world knows what a good diet is. I could stop anyone in the street and present them with two lunch options: one being very healthy and the other being unhealthy and they could identify the healthy option with ease. Despite this, the western world has one of the worst diets in the world and as a result one of the highest levels of death by non-communicable diseases. In my article Fat Foods the 4 C's I discuss my theory as to why we can identify healthy foods, but yet choose unhealthy options time and time again.

“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” Ann Wigmore

Dec04

Secrets to Staying Slim this Christmas

Written by // Stephen Tongue Categories // Personal Trainer Blog, Mindset, Nutrition Advice

Secrets to Staying Slim this Christmas

I know what you're thinking - 'that cake looks delicious', and you're right! For many of you though, Christmas can be a real challenge - often forcing you take many steps back after working hard to acheive your goals. With that in mind, here's 5 top tips to help you survive the large quantities of food and alcohol which will be forced upon you this Christmas...

Oct24

Fat Foods - The 4 C'S PART 3

Categories // Personal Trainer Blog, Nutrition Advice

Convenience

Fat Foods - The 4 C'S PART 3

I'm sure that at some point you have found yourself sitting next to a bowl of food and picking and nibbling away at it. You might even admit to yourself that you're not hungry or not really enjoying it but find that you can't leave it alone. I have had several clients in the past put their struggles with weight down to living with others claiming that their partners or children buy bad food in and they eat it just because "it's there". Many large corporations have an office culture of cakes or donuts in an afternoon as a "pick me up" for their staff, when it's put in front of you it's difficult not to eat it.

Sep10

Nutrition - An Overview

Written by // Stephen Tongue Categories // Personal Trainer Blog, Nutrition Advice

Nutrition - An Overview

In order to achieve optimal nutrition we need a balance of Macronutrients (which come in the form of carbohydrates, proteins and fats) and Micronutrients (vitamins and minerals). Over thousands of years of evolution our digestive systems have adapted to the nourishing foods around us to the point that our species could thrive on a wide variety of foods presented to us in the natural world. These natural foods delivered the perfect balance of macronutrients and micronutrients needed to provide optimal health.

Aug13

Fat Foods - The 4 C'S PART 2

Written by // Stephen Tongue Categories // Personal Trainer Blog, Nutrition Advice

Cost

Fat Foods - The 4 C'S PART 2

According to the Office of National Statistics - in 2009 food prices had risen 5% on the previous year and consumers spent 3.6% more on food and drink. Sales of fresh fruit and vegetables were down 3.2% and sales on alcohol were up 7.7%. The nation was buying less fruit, veg and fish than the previous year and buying more sweets, chocolate and cheese.

Jul30

ABSolutely FLABuLESS

Written by // Stephen Tongue Categories // Personal Trainer Blog, Exercise Advice, Nutrition Advice

5 top fat loss workout strategies

ABSolutely FLABuLESS

If your on it, then your on it. Perhaps you have an upcoming deadline and your inching your way to a slimmer you? If your on a fitness drive right now you might be hitting the gym hard but are you doing it right? Lets take advantage of your efforts to fight the flab by making the most of your workout time. Use these 5 great tips to ensure that all your hard work is focused on working off your wobble.

Jul25

The Triad of Health

Written by // Stephen Tongue Categories // Personal Trainer Blog, Exercise Therapy, Mindset, Exercise Advice, Nutrition Advice

The Triad of Health

As a personal trainer I see it as my role not just to help people lose a few pounds or to run a little faster (although that helps) but to improve their overall health. Being healthier means that you will get the most out of your body, your career, your relationships and ultimately your life. The model I use to do this and the aspects of health I try to subtly influence are found in a model called the triad of health.

Jul25

Fat Foods - The 4 C's PART 1

Written by // Stephen Tongue Categories // Personal Trainer Blog, Nutrition Advice

You know what to eat, but why don't you eat it?

Fat Foods - The 4 C's PART 1

Our knowledge of the human body is forever growing and over the last few hundred years scientists have been able to unravel even the most intimate details of how the body is put together, how it functions, what makes us tick and how our life eventually comes to an end. There will be of course many more great discoveries made and deeper understanding to come. As it stands right now our understanding of anatomy, physiology and pathology is immense. Despite this we live in an age with growing prevalence from often preventible diseases.

Jul23

Nutrition Challenge - Can you slice bread out of your diet?

Written by // Stephen Tongue Categories // Personal Trainer Blog, Nutrition Advice

Challenging your eating habits.

Nutrition Challenge - Can you slice bread out of your diet?

What is the one food that in the UK we would traditionally eat for breakfast, lunch and dinner? You got it, bread!

It's very likley that today you have you had toast, a sandwich (or similar) or a slice of bread and butter with your tea. Bread is very convenient, it's a big part of our eating culture but in my opinion is not great for our health.

Jul04

Top ten detox tips

Written by // Stephen Tongue Categories // Personal Trainer Blog, Nutrition Advice

Top ten detox tips

If you are considering a detox, here are a few handy hints to help you along the path to a cleansed system.

Jun26

Reward Meals

Written by // Stephen Tongue Categories // Personal Trainer Blog, Nutrition Advice

Why reward meals are important for everyone.

Reward Meals

Including a reward meal in your weekly eating plan can mean the difference between success or failure in the long run. In this article I'd like to offer a few rules to follow to ensure that you stay on track.

Jun19

My top 25 healthy TV snacks

Written by // Stephen Tongue Categories // Personal Trainer Blog, Nutrition Advice

Keeping your munchies and your waist line under control.

My top 25 healthy TV snacks

The munchies, we all get them! You know that feeling, sometimes it's just boredom and sometimes it's impatience but when those munchies hit, you will literally eat whatever you can get your hands on.

Jan08

Soup and Seeds

Written by // Stephen Tongue Categories // Personal Trainer Blog, Nutrition Advice

Soup and Seeds

At this time of year soup is a popular lunchtime option. You’re maybe looking for a low calorie option or just a good winter warmer. Soups serve both these purposes very well but often I hear people complain that they are left hungry. The answer to this is to throw in a few ingredients of your own in to bulk it out a little and fill you up for longer.

Contact

Stephen Tongue
Personal Training / Sports Massage

Nottingham, UK
Tel: 07985191993

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