7 Reasons To Try Intermittent Fasting

7 Reasons To Try Intermittent Fasting...

You may well have heard of the buzz word diet right now - I.F, short for Intermittent Fasting, which is far from new but for some reason is popular right now. 

I’m going to aim to give you a brief overview of what it is and highlight some benefits of following an IF diet approach.

What is it and why could it work for you?

Well, simply put it’s going a long period of time without any caloric intake through food or drink.

We typically fast during our sleep so a popular IF approach is to extend this by delaying breakfast and following a 16/8 approach.

16 hours fasted and 8 hour eating window, which could be:

12pm eat your first meal and by 8pm finish your last calorie consumption for the day.  Then repeat the next day essentially fasting whilst asleep from say 10pm to 6am, waking and drinking water or black/green tea or black coffee until 12pm first meal again.

Other popular approaches are whole day fasting once per week, and sometimes longer.

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Rob Foster
Mindless Munching - part of everyday life?

Mindless munching - part of everyday life? But should it be and what impact do these habits have on our life?

We are all guilty of it… the bad habits of grabbing some food and rather than sitting at the table for dinner (like our parents got us to do when we were young) we combine mealtime with other ‘tasks’.

The most common being scrolling your newsfeed or insta roll, catching up on T.V programmes, trying to do some work on a laptop next to you in between mouthfuls, calling people on the phone and even driving!

Doesn’t seem that bad right?  I mean, actually it’s a pretty great feeling to be multitasking and GSD.

But, eating habits like these could have an impact on our health later down the line, even if we are eating relatively good foods right now.

Eating (and the time leading up to that event) should be a stress free and relaxed affair.

We should be present in the act of eating and smell, taste and appreciate our food.

I reckon some meals you wolf down and don’t even fully appreciate the flavours because food is just fuel right?

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Rob Foster
The Rapid Weight Loss Diet Fad

The ‘Diet’ fad.

What images does the word DIET conjure up for you?  

Restriction of all the things that you love or bring you some joy?  

Starvation on very little food and always feeling like you’re ravenous?

Or perhaps you think of diet shakes, pills, potions or detoxes?

Well, according to the English Dictionary the word DIET has the following definitions:

1 The kinds of food that a person, animal, or community habitually eats.

e.g ‘a vegetarian diet’

2 A special course of food to which a person restricts themselves, either to lose weight or for medical reasons.

e.g ‘I'm going on a diet’

We like to refer to diet as the first definition, as a broad term for what we eat and drink on a daily basis.

But the word has far deeper meanings to many people and can also trigger emotional responses, especially if used in the form of the second definition. 

If you’re someone who has followed a ‘diet’ and failed to get the results you wanted…

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Rob Foster
How To Get That Stubborn Body Fat Shifting in 7 Simple Steps

What to do if your results start to slow down or grind to a halt...

“Why are my stubborn body fat areas so damn stubborn to shift fat from?“

If you’ve ever asked yourself that question you must not be doing the exercises to target those

specific areas or need to do more of them right?

We hear the request for more ‘abs’ exercises in sessions many times, as ‘that’s the area I need

shift fat from most’!

But, by doing a ton of ‘abs’ your not gonna shift a whole lot of belly fat and see a glistening 6 pack

anytime soon. Sorry!

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Rob Foster
3 Daily Hacks To Maximise Your Day

Does it sometimes feel like you’re trying to juggle elephants to be able to fit all you need to get done into your day?

I’m sure we can all relate to wanting or needing to do certain tasks but either falling to the easy option or getting distracted (usually by social media feeds)!

Being productive.  Which can also be described as being efficient, having good work rate, capacity or output.  Opposite of this is idleness and being unproductive

As busy PT’s we can relate to the daily struggle of ‘fitting it all in so we’ve put our heads together and collated a few key ‘hacks’ you can implement straight away to make sure your next one is a success.

Chances are you’re woken by your phone alarm so it’s easy to get distracted by texts, emails and social media right from the get go.  However, if your alarm clock is a small child or two, then you’ve a whole host of other morning distractions going on before you even begin getting yourself sorted for the day, meaning the first ‘hack’ is all about the night before…

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Rob Foster
Back to Basics

Back to Basics.. why you should skip the bullshit and simplify things every now and again.


One thing we are all guilty of now and again is focussing on too much of the little things, or pebbles as it were, before really getting the big rocks in place.


It's like doing every exercise under the sun in your workout because it feels like you're hitting every part of the body, which is better right?!?

One thing we as PT’s are guilty of now and again is programming too much of the things that makes workouts seem really fun and interesting.


And whilst this is great for the short term (it stops the boredom aspect occurring for sure), it also doesn’t really serve for steady progress in the long term.

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Rob Foster
The 5 Body Shape PRIORITIES #5

Time To Chill The *#@% Out!


Who would say they are stressed sometimes?  Probably most people.  It’s part of the modern world, right?!?


Who would say they’re stressed 50% of the time or more?  These can be stressors from work life, family life, personal issues and/or self inflicted stresses.


Who would say they are highly stressed pretty much all of the time?  Do you get up feeling tired and instantly thinking about the things that ‘stress you out’ or will stress you out that day?

Do you feel like there’s never enough time in the day and things are always piling up onto of you?  Do you then eat junk food or at least fail to prepare a fresh meal due to the draining aspect of stress?


Finally, do you feel fatigued and need sleep but can’t get any shut eye because you’re mind is working 24/7 going over and over stressful ‘things’?

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Rob Foster
The 5 Body Shape PRIORITIES #4

Why you should LIFT WEIGHTS prioritising the Compound Lifts.


Look, technically anyone can lose weight if they want to but have you ever seen those folks who go on Bear Grylls ‘The Island’ program?  They lose a ton of weight but at the end of the show, look skinny, malnourished and far from healthy!


Obviously their weight loss was through a severe calorie deficit via lack of food and an increase in activity from foraging and surviving.


But it proves that with a big enough calorie deficit we can all lose weight - but looking and feeling great alongside the weight loss, now that takes some ‘body shaping’ via exercise.


Not just any old exercise though...

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Rob Foster
The 5 Body Shape PRIORITIES #3

NEAT... What the heck is NEAT, I hear you ask?

Well officially it’s Non Exercise Activity Thermogenesis but as that also probably means very little to you it’s simply….

The energy you expend doing all the little things that take effort but are not focused exercise.

This includes walking, standing, fidgeting, carrying bags form the shops, chatting, etc

Just by fidgeting whilst sitting or standing versus not fidgeting you could burn an extra 38 calories per hour more than the static ‘version’.  Obviously, if you walk you’ll burn more calories than if you don’t but it’s not necessarily planned exercise so it falls into the NEAT category.

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Rob Foster
The 5 Body Shape PRIORITIES #2

Next up, CALORIES and why calories are King when it comes to body shape change.

Any diet plan or program is either a blatant or disguised way of moderating calorie intake. 

If you look at the big players out there that have you restrict a whole macronutrient like carbs to the plans that have you calorie count in a sneaky way such as counting points, every diet gets you to cut calories one way or another. 


It’s just that some seem easier to manage on a day to day basis than other, and this largely depends on your starting point too.

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Rob Foster
The 5 Body Shape PRIORITIES #1

Not the shape you want to be?  There are many 'things' that play a HUGE part in how you look and feel, so you should probably be giving the main players some attention IF you’re not happy about your body shape right now.


Each 'thing' is potentially a rabbit hole ready to be dived into so we’ll try to keep things a little lighter on the content for you to digest properly.

Priority #1

We’ll kick things off with something everyone gets not enough of…

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Rob Foster