The first thing to remember about supplements is that they should only be used to supplement good nutrition, regular exercise and a good recovery strategy. My first recommendation for 'supplements' is to eat real foods and to work on getting a good sleep ritual.

There are so may supplements out there, some good, some bad, some work, some don't. Of course there are many supplements out there that are good.

Before I use or recommend a supplement I research it and look for independent studies that back up the proclaimed benefits. A lot of supplement companies will hold their own 'studies' so you have to be cautious of this.

​Here are 10 supplements that I know do work and that I take or have taken myself.

• Protein powder

Protein powders are a great way to get lean protein into your diet. They are convenient, portable and easy to store. Go for the cleanest you can get with either natural flavourings or no added sugars etc.

• EAA's (essential amino acids)

EAA's will provide you with amino acids during exercise. This helps with performance, recovery, immune function and fat loss (this is more for those who exercise frequently or  have heavier training loads)

• Creatine

Again this is probably more for those who exercise regularly or train hard. Creatine will improve performance and boost recovery.

• Omega-3

I would recommend and Omega-3 supplement as most people don't have the correct balance of fatty acids (your health care pro or nutrition coach can help you with this). Fish, Krill and algae oil supplements contain the fatty acids EPA and DHA and are involved in lots of metabolic processes in the body, including inflammation. If you already get lot's of Omega-3 in your diet through fresh fish, sea food and grass-fed pastured meats then you are probably covered.

• Probiotic

Probiotics can improve gut health by keeping your intestinal bacteria happy. Healthy gut bacteria will aid digestion, boost the immune system and has been shown to help with fat loss.

• Greens supplements

If you struggle to get enough vegetables then greens powder is a great choice. It's great way of getting all the nutrients  you need if your busy and don't have time for to prep or to cook. As always, real , whole food is the best choice.

• Multi-vitamin

Vitamin and mineral deficiency is very common especially with those who have a poor diet, restrict food groups (vegans for example), train hard, are stressed and/or have gut health issues. Also some medications can deplete or affect the body's ability to absorb vitamins and minerals. If your concerned about any deficiencies then you can get a healthcare professional to test you. Remember to keep to recommended dosage and up your intake of 'real foods'.

• Vitamin B12 (folate)

If you don't eat meat or animal products you may want to add this to your diet.  A lack of B12 can cause anaemia (low blood levels). A good multi-vitamin may include this.

• Caffeine (small amounts)

Caffeine can be used to give your workouts a boost. Be careful not to overdo the espresso! Approx 170-225ml is enough (when training)

• Coco / dark chocolate

A small amount of raw organic cocoa powder or at least 70% dark chocolate (not milk!) can help to replenish minerals and stave off cravings. If however your a bit of a choccy fiend then having a small square of chocolate may open the flood gates, stay clear!

Stop guessing & start progressing!

This makes a great lunch or dinner...
You have a good mix of 'smart' carbs, protein, fats and veggies. There's nothing like a good kick of chilli to rev-up the metabolism! (as always...it's optional 😗 ) 👇 WATCH SHORT CLIP BELOW 👇​

​What you need.
(For 2 people)
✔️ 2 medium/large sweet potatoes
✔️ 6 pieces of smoked streaky bacon (trim the fat if you like)
✔️ 1 large onion
✔️ 2 cupped hands of feta cheese
✔️ 1 pack of tender stem broccoli (220g)
✔️ Rape seed oil (I used Lemon infused)
✔️ Crushed chilli flakes

How to do it.
➖ Preheat oven to 200c
➖ Get a pan of boiling water going
➖ Pearce sweet potatoes several times and microwave for 2-3 mins on each side
➖ Put potatoes in oven for approx 10-15 minutes to finish
➖ Chop onion and bacon finely and sauté in a pan until onions are soft and bacon starts to get a little crispy (the fat from the bacon should be enough, otherwise a drop of healthy oil)
➖  Boil the broccoli to your liking (I have to have mine 'al dente')
➖ To serve, slice the potato in two, put the bacon and onion on top, crumble your feta, drizzle your oil then add your crushed chilli to finish

Enjoy! ​🙌

👉 What you need
✔ 500g turkey mince
✔ 500g passata 
✔ 4 large handfuls of plum tomatoes
✔ 2 large cupped hands of broad beans
✔ 2 table spoons of tomato paste
✔ 1 chicken stock cube
✔ Large handful of flat leaf parsley
black pepper (or chilli, herbs etc.)
✔ 2 table spoons of rape seed oil (or any other healthy oil)
✔ 1 egg
✔ Half-fat crème fraiche
✔ 2 large cupped handfuls of green pea fusilli (or approx. 75g per person)
👉 How to do it
➖ Mix the turkey mince and egg in a bowl and add your seasoning.
➖ Take a portion of the mixed mince and roll into ball shapes.
➖ Heat a large frying pan, add the oil and get it to a nice and hot temperature.
➖ Add the meatballs and brown on all sides.
➖ Add the tomatoes and soften for a few minutes.
➖ Add the passata and bring up to boil then turn the heat down to a gentle simmer.
➖ Add the tomato paste and the stock cube.
➖ Leave to simmer for about 20 minutes and add the broad beans with 5 minutes to go to cook through.
➖ Get a pan of boiling water ready for the green pea fusilli as this will takes 6-8 minutes.
➖ Lastly add the chopped parsley to the sauce just before serving.
➖ Get a serving bowl add your cooked fusilli then put your turkey meatballs on top. Add a nice spoonful of crème fraiche and a grating of Grana Padano or Parmesan cheese.
Enjoy! 🙌

What you need...

• ​450g White Fish Fillets
• 2 tbsp Fish Sauce
• 1 tsp dried Chilli Flakes
• 2 cloves Garlic crushed, 
• 8 Lime Leaves, very finely chopped
• 2 tbsp fresh Coriander, finely chopped
• 1 Egg
• 25g Coconut Flour
• 2 tbsp Coconut Oil, melted

How to do it...
​
1. Preheat oven to  180c normal (160c fan), Gas Mark 4, 350f.
2. Place all the ingredients in food processor & blend until finely chopped & semi-smooth.
3. Using dessert spoon as measure, take spoons of mixture & form into balls. Then flatten slightly.
4. Line a baking tray with greaseproof paper & place the fish cakes on the tray. Bake for 10-15 minutes.

Greek yogurt
Top your yogurt with at least one fruit and add some healthy fats like coconut, mixed seeds or crushed nuts. One of my faves is pineapple, grated coconut and goji berries. 
​
Eggs & Avocado
This is best kept simple. Top 2 slices of whole-grain toast with 2 two eggs (however you like them) and smashed avocado. Season to taste. I like a squeeze of fresh lime juice and some chilli flakes on mine!

Quinoa salad
Cook your quinoa and add whatever mixed fruits and berries you like. Then dress it with some honey, lime and fresh basil.  Mint also works well instead of basil.

We are now coming to the last few weeks of Simon's Pegg’s training cycle for 'Mission: Impossible 6'. I am glad to report that 'Agent Benji Dunn' is in tip-top condition and will be ready for action. In fact, he's in the best shape of his life!  You can see a snap-shot of Simon's training schedule for weeks 8-12 in the picture below.
 
As usual Simon has been dedicated to both his training and nutrition plan. The change in his body composition and fitness level reflect this.  What has been really interesting this time is, as well as the training and nutrition methods that worked well for previous film roles, we've added Genetics into the mix!
​We have tweaked both his training and nutrition plan based on the results of a DNA test.  

The results of this test told us about Simon's response to power and endurance training, recovery and  gave us detailed information on his micronutrient needs.  His recommended 'diet-type' is low-carb as his geno-type suggests.  The nutrition plan he is following is based on this but adjusted for his training and goals. 
​
Look out for examples of Simon's training, workouts and results which will be posted soon!
 
If you would like to learn more about how genetics can help you optimise your training and nutrition or you would like to train like 'Agent Benji' then get in touch.

Be Happy, Be Healthy...
Nick

This is the back and biceps workout that we are using in Simon Pegg's current training cycle. 

Warm-up
I always advocate a 'functional' warm-up with mobility drills and one that it relevant to the workout, e.g. spinal flexion and extension.

3-4 Sets
8-12 Reps @ 80% 1RM
Tempo 2:0:1:0
Rest 30-60s between exercises

• Barbell Curl
• Barbell Reverse Grip Row
• Seated Dumb Bell Curl
• Rear Delt Fly
• Preacher Curl
• TRX Reverse Grip Inverted Row
• TRX Single Arm Curl
• 1 Minute Hill Sprint (x2)

Warm-down
This will always include static stretches held for 30s on the muscles that have been worked.  The TRX is a good way of doing this if you have one near.

Fat loss is still the most common goal for people I work with. There has never been so much nutritious food available, gyms, trainers etc. There is probably too much information out there, that's half the problem.  So I am going to give you 20 things that have been scientifically-backed and proven to work!

1. Start with a healthy kitchen - A healthy kitchen will lead to a healthy diet. Chuck out the junk and sugary snack foods.  You cold try grouping foods into 'Red' (bad), 'Yellow' (could be bad but in moderation or for a treat is ok) and 'Green' (keep these foods and buy more).  Get rid of the 'reds' and maybe make 'yellow's' less visible or have them only as an occasional treat.
2. Eat slowly - Those that have worked with me will know that this is one of my 'anchor habits'. A habit that you can do whenever or wherever you are. Not only does the process of digestion start in the mouth it also gives your brain time to register fullness. Slow down, taste the food and your body will thank you.
3. Stop when you feel 80% full (satisfied) - This is my second 'anchor habit' but it doesn't have to be a specific number, rather an idea to stop eating when you feel 'satisfied'. Not only does this mean you will not overeat but it helps you to analyse your eating habits. Try and learn your body cues, when you are truly hungry, be aware of triggers and be more mindful.
4. Turn off your TV and devices - Eating in front of the TV or an i-device has been linked to mindless  overeating and you can easily lose track of how much you have eaten.  Turning off these devices will also help you with eating slow and stopping when you feel full.
5. Increase your veggies - This may seem an obvious one but most people simply don't get enough veggies.  Not only are you going to increase your vitamins and boost your nutrient intake, you will get more fibre (aim for about 25g/day) and feel fuller. Do things like add squash to oatmeal, use courgette or squash spaghetti, chuck a load in your omelettes or have cut up veg ready to snack on. A quick swap is half your sugary carbs and double your veggies.
6. Eat more protein - Like veggies, most people don't eat enough protein . A higher protein diet is good for weight loss as it not only makes you feel fuller but helps you to gain lean muscle tissue. Every time you gain a pound of muscle you will burn an extra 50 calories. Try other sources of protein as well as lean meats, such as lentils, quinoa and beans. Try and get protein with each meal if possible and an easy guide for portion size is for Women 1 palm-size portion and Men 2 palm-size portions.
7. Eat healthy fats daily - I get my clients to work towards eating 'healthy' fats daily, here's why. Fats help us absorb (fat-soluble) vitamins A,D,E and K and keep you feeling full.  You need to get a balance of monounsaturated and polyunsaturated fat from foods like extra virgin olive oil, nuts, seeds, coconut and oily fish.  There has been research to suggest that combining fat and fibre increases the feeling of satiety.            
8. Cut-out added sugars - By adding sugar to food or drinks it can increase the risk of cardiovascular disease and weight gain.  Get rid of the spoonful of sugar in your tea, coffee and cereal and stick to natural sugars from fruits, whole grains, veggies etc.
9. Don't eat simple sugary carbohydrates - This is the general rule-of-thumb except for when your training allows for this (athletes etc.).  Simple carbs are things like white breads, white rice, refined sugars in sweets and pastries. These foods do provide energy but are lacking nutrients, vitamins, minerals and fibre. The body breaks down these 'simple' carbs quickly resulting in a spike in blood sugar.  This also makes you feel hungry as your sugar levels drop quickly leaving you scratching around for your next snack. Choose smart 'complex carbs' like whole grains, sweet potato, brown rice, quinoa and whole wheat pasta.
10. Have something you really fancy, occasionally - Yes I am saying this...give into your cravings sometimes. Don't try and ignore your cravings but acknowledge them and you will be less likely to binge.  It's easy to get caught up in the 'binge-restrict cycle' so completely cutting something out can make you eat more of it.  Try things that could potentially reduce cravings like doing an activity you enjoy when you get tempted.
11. Drink plenty of water - There are so many reasons to drink water and you have probably heard most of them before. However you would be surprised at the amount of people that don't get even the recommended 8 glasses per day. Water will aid digestion, make you feel fuller meaning less calories consumed. Keeping hydrated will also raise your resting metabolic rate (how many calories we burn at rest).  Low water intake has also been linked to obesity.
12. Limit calorific beverages - Consuming drinks that contain a lot of calories is a sure way to gain weight. Fizzy drinks, alcohol and juices are the usual culprits so drinking these in moderation or not at all will help shed those pounds. Sugary drinks have been linked to both increased body fat and increased blood pressure.
13. Drink green tea - You would have heard this before and I know not everyone likes green tea. Drinking green tea  has been shown to help metabolize fat  and combined with resistance training further increases fat loss potential. I like to add a slice of fresh lemon as it ups the affects of the anti-oxidants.
14. Set realistic goals - It's easy to get carried away and set yourself a goal of losing 20 lbs in two weeks. A realistic goal would be 1-2 lbs per week. This amount of weight loss is not only more achievable but you are more likely to keep it off. Try addressing your habits and behaviours, work on the daily actions that move you towards your big goals. Also have other markers for progress apart from the scales like your mindset and how you feel.
15. Manage portion sizes - Portion sizes have been so distorted it is hard to tell what a 'portion' is anymore. Not only in our own homes but in restaurants and supermarkets. As well as using a smaller plate you can use your own hand as a guide to portion sizes. Click here for an easy guide!
16. De-stress - Life is full of stresses some bad and some good.  Bad stress, e.g. work can trigger cravings and binge eating. Try anything you feel will help you to reduce stress like massage, meditation, walking, gym, whatever it takes. If you can de-stress it will make a massive impact, not just for weight loss but your all-round health.
17. Get good quality sleep - I could write 100 separate blogs just on this but getting good quality sleep is huge when it comes to weight loss!  By getting more quality sleep you will help reduce stress, depression and you recover from exercise much better. Sleep loss plays havoc with your metabolism and blood glucose, both associated with weight gain. Create a sleep ritual that works for you, turn devices off, have a bath, read a book etc.  Crack this and you will see the pounds drop off.
18. Use free weights and resistance training - Cardio alone will only get you so far.  It has been proven that a mixture of both cardio and resistance training is the best way to lose body fat. For every pound of lean muscle you gain you will burn an extra 50 calories. This doesn't mean you have to train like 'Arnie' and look like a body-builder and, NO ladies you won't get big muscles! 
19. Use HIIT training - HIIT training combines a period of high intensity exercise with a set rest or easier period of exercise. You will not only burn more calories whilst you do this but you will increase your metabolic rate. This means you are burning more calories at rest!
20. Just do something - There are 19 things here that we know are proven ways to lose weight, however it doesn't matter what you do...just do something. The first steps towards your goals can seem scary but every step, no matter how small is another step closer to where you want to be.

Be Happy, Be Healthy,
Nick