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Inclusive" vs "exclusive"

Often when embarking on a new health journey we spend too much time cutting so many different food groups out of our diets. 

These include all wheat based products such as bread and pasta because we believe they're "fattening", or different fruits as you were told that any sugar is "bad for you", or certain whole grains and pulses due to their phytates. 

Any form of dairy as it maybe causing your "acne" or "bloat", even red meat and eggs get a bad rap for the fear of their saturated fat content and all foods that contain cholesterol!

Sure there are people with allergies and intolerance's but most of us believe it or not do not, I repeat do not have these food related issues. 

You may not only leave yourself with a brand spanking new eating disorder, deficient in specific nutrients, deprived and unsatisfied, while binging and splurging, but with the inability to digest these food groups over time due to enzyme down regulation. 

So I invite you to think a little differently...

Instead of being exclusive and removing all the food groups that you've read in your favorite magazines, or from your latest guru's Facebook post, be inclusive and include new food groups that will benefit you as a whole. 
These include all fruits and vegetables, whole grains, a variety or meats and dairy, oily fish, beans, and pulses. 

Doing so will not only add more variety to ones crappy diet, but provide a much wider variety of nutrients that nourish your body and optimize all of its functions including hormonal support, digestion and absorption, and the big one "detoxification". 

Ensuring your covering your vitamin and mineral needs will allow you to enjoy some of the finer things in life, like a little hot sauce, some gravy on your roast potatoes, sugary custard, some pots of joy, dam I could go on and on. You wont get a guru's gold star for eating any more additional nutrients as you'll just secrete anything that's not needed!

Instead of looking at each individual food as say fattening or high sugar, it would be better to look at your nutrition as a whole and learn how much protein, fats, carbs and fiber you actually need to function at your best. If you ate a certain food that was say 30 grams of fat that wouldn't matter much if your fat allowance for the day was 70 grams. Learning what certain foods provide will allow for a greater degree of flexibility and the freedom to chose the foods you want to eat!


Now more chicken, broccoli and sweet potato or a shitty plain tuna salad!














At some point you'll need to realize that it's not the foods themselves that's making you gain the unwanted pounds, it's simply poor eating habits! 

We simply lack the knowledge to balance and vary our meals, which leaves extreme calorie drops and weekend binges, while wasting hard earned cash on the next health supplement, or juice diet. 

  • Yes this is why your training may suck!
  • Yes this is why your weak and lack strength!
  • Yes this is why your constantly deprived, unsatisfied and yo yo dieting.
  • Yes alcohol and fiber do count towards your targets!

  • No saturated fat isn't bad, an imbalance of specific fats could be!
  • No eating foods containing cholesterol will not give you high cholesterol, get the balance right, eat some fiber rich food as it binds to cholesterol!
  • No sugar will not cause you harm when calories, protein and fiber are in check, and no maple syrup, honey are not sugar free!
  • No red meat is not bad for your heart, but a lack of B12 and other vital nutrients can cause way more harm in the long run, including anemia, red blood cell degeneration, or elevate homo-cysteine. 
  • No bread and pasta are not fattening, the added calories from the creamy sauce or the pizza the next day on top of your maintenance calories were fattening!

Really think about where your at, and question if it's working? If not put in the time and effort to making it work, and build your knowledge of specific food groups. 

Be mindful, aware and accountable for your own goals and others. Accept responsibility for everything in life, not just the times you thought you were "good".

Just think how you'd feel to actually know why your feeding your kids and loved ones the way you are, nourishing their futures.

Preperation, tips to succeed

Preparation is another tool you can use to get the most out of your day, especially when optimising your health and transforming your physique. 

Setting up for the day or even the week ahead should be a priority for everyone looking to get in shape as it will allow you to focus on what matters the most without worrying about where your next meal is going to come from, Now ensure you at least have the option to eat healthier by preparing some meals and snacks, making sure you get a great balance of whole foods (protein, fats and carbs depending on goal), and not only you will now have a choice but this will help you avoid foods that are less likely to get you the body you want over time.

Here are a few tips to help!

1. Plan your schedule whether it be clients, family time, appointments. You can do this in the morning at night, or even at the weekend.

2. learn something new every day, I like to listen to podcasts regarding business management and then I tend to listen to more when I walk the dogs, while doing some light exercise, then mid day and night I will repeat this process studying nutrition or training listening to guys like Phil Learney, 

3. Prepare your food! Now I like to do this in 2 ways either prep 2 days per week usually a Wednesday or a Sunday, at night or in the morning for the day ahead and I can usually get a whole days cooking done within 40 minutes using a very easy strategy

4. Keep a logbook; this is the most important part of your training apart from training itself. 

5. Track our progress, now this can be done with not only your training log book but with progress pics, and the best way to do this is front, back and side

6. Make time for you!! Set some time aside to relax and clear your mind!

Have a great day

I got to come clean

Chilly, chilly,

Sitting here this ice cold sunday morning with a costa in hand, it finally dawned on me that I need to come clean about something that may shock and rock the boat.
You see I wasn't always as healthy and nutritionally conscious as I am today and let me explain in a little more detail. There was a time in my teens and early 20's when all I ever did was party, drink, and gig, and at one point this was every day! 

Now since I was young I have always trained but never to the degree, never consistent and never with the determination that I have today, my nutritional knowledge was very little and I did what I thought was best! But then a day came when I had so say enough, and so I dedicated my life to helping you guys achieve and believe in yourselves.
You see within the 5+ years of being a personal trainer there has been something missing in my life and I put this down to not being honest with myself, my clients. My past truly haunts me and still does to this day, holding me back from becoming the best dam trainer I can possibly be! You see this is why I do my competitions, this is why I kill myself in the gym, this is why I would do absolutely anything to get you guys the results, and I believe that when I take home a trophy I truly will be cleansed of my sins lol. The day will come when I can finally look at myself and say John Paul you've done it, its over, relax!
Last year was by far the hardest I have ever had, but that didn't stop me and it didn't stop you guys (my clients) neither, and I have so much to be grateful for, as through hardship comes a greater reward!

Here is some of the things I did in 2014

I bought a new home, (putting down my life savings).
I built my own home gym where I train clients daily.
I set up a very successful online coaching program.
I gained approx 8lbs of muscle, and average this year in year out!
I raised an amazing puppy, she truly is one of a kind.

2015 will be another milestone and I plan to take the bull by the horns! And with my weekly posts you can now share my triumphs, my woes, and make this year one to remember.

My point to this email is no matter what life throws at you, stand up and give it everything you have, never back down, set goals and knock them down. Nobody is perfect but with a little effort and dedication you can do anything!

I am so glad I got this off my chest, now I feel I can push my self harder and enjoy the process, and i would love you to take the journey with me.

JohnpaulPT and my new company (DFIT)

DREAM
DEDICATE
DELIVER
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