diaryofafitbird

My life as a fit bird

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the4321method

You have to be all in!

ARTICLE: YOU HAVE TO BE ALL IN If there is one thing that my experience in the health and fitness has taught me is that those that give it their all get the best results. So often we obsess about… Continue Reading →

Stop punishing yourself

ARTICLE: STOP PUNISHING YOURSELF The world can be a very judgemental place and not just the health and fitness world! We are possibly all guilty of it at certain times, but what I notice the most is how hard people… Continue Reading →

Learning To Say ‘No’

ARTICLE: LEARNING TO SAY ‘NO’ Yesterday, we discussed the importance of making yourself a priority and the reasons as to why it is so difficult and one the reasons is because we all struggle to say ‘no’ when demands are… Continue Reading →

Making Yourself A Priority

ARTICLE: MAKING YOURSELF A PRIORITY Making yourself a priority is one of the biggest challenges I think many of us face when trying to reach our health and fitness goals. We are constantly getting pulled in a thousand different directions… Continue Reading →

The importance of sleep for weight loss

ARTICLE: THE IMPORTANCE OF SLEEP FOR WEIGHT LOSS Over the last 6 months the biggest piece of advice I have been given is to get as much sleep as possible before the baby arrives. I have not quite managed to… Continue Reading →

How to become more patient with your results

ARTICLE: HOW TO BECOME MORE PATIENT WITH YOUR RESULTS Having patience when it comes to seeing results is one of the most difficult aspects of training or eating well. We all want results and we want them now, which is perfectly… Continue Reading →

Goal setting in a different way

So pre pregnancy my goals were to improve my pull ups and to perfect the single arm press up and I just about got there with both goals (the single arm press up still needs a little work). These types… Continue Reading →

My Food Plan 27-1-18

ARTICLE: MY FOOD PLAN 27-1-18 I am excited to say that this week’s food plan features a new dish, chorizo, chilli and chickpea casserole! It is not one of mine I found it in a recipe book and I have… Continue Reading →

Building A Routine

ARTICLE: BUILDING A ROUTINE I cannot emphasise the benefits enough of trying to build up some sort of routine with eating, training or both. This can obviously be difficult, particularly for those that would say they do not have a very… Continue Reading →

My Food Plan 20-1-18

ARTICLE: MY FOOD PLAN 20-1-18   This food plan malarky is starting to feel like routine again, which is great! January is a very busy month for me so getting organised is a massive help! You might notice I am… Continue Reading →

Mindful Eating: What is it and why is it so important?

The rise of convenience food, eating on the run and the accessibility of snacking has led to an increase in mindless eating. That is eating without being fully aware of what we are putting in our mouth. We can consume,… Continue Reading →

How I Got Seriously Strong Through Body Weight Training

ARTICLE: HOW I GOT SERIOUSLY STRONG THROUGH BODY WEIGHT TRAINING Calisthenics or body weight only training and the benefits that it provides to those that practice it are not as well known as weight training. It is often viewed as much… Continue Reading →

How I Stay Injury Free

ARTICLE: HOW I STAY INJURY FREE Before I delve into this post I should point out that I am well aware that by writing it I am seriously tempting fate!! However, up to this point, I have been injury free… Continue Reading →

Top tips for 2018!

ARTICLE: TOP TIPS FOR 2018! Here are some top tips for helping you reach your health and fitness goals in 2018. I have split them into dieting and exercise because each involves a different approach and also because each of… Continue Reading →

Why I don’t eat “diet” food!

ARTICLE: WHY I DON’T EAT DIET FOOD! I would class “diet” food as any manufactured foods that are “low fat”, “calorie counted” or weight loss branded. These types of food have massively grown in popularity and, particularly in January, will… Continue Reading →

My Food Plan 6-1-18

ARTICLE: MY FOOD PLAN 6-1-18 It is fair to say that I have never looked forward to doing a food plan more in my entire personal training career! I am going to level with you and say that I found… Continue Reading →

Recipe: Fettuccine Bolognese

RECIPE: RINO’S FETTUCCINE BOLOGNESE  Now if I have said it once,  I have said it a thousand times, you can still enjoy pasta as part of a healthy balanced diet! Pasta and all other carbs do not need to be… Continue Reading →

Intervals: Reverse Crossovers

VIDEO: REVERSE CROSSOVERS   Try this finisher after your strength sessions! Each week I do 2-3 strength sessions and at the end of each I do some quick intervals to finish the workout off and get the heart rate pumping!… Continue Reading →

My Food Plan 11-11-17

ARTICLE: MY FOOD PLAN 11-11-17   This week at Casa De Marco we will be enjoying some Italian classics including tagliatelle bolognese and risotto! The bolognese is curtesy of my father in law as he will be showing me how… Continue Reading →

The New Food Blog

ARTICLE: THE NEW FOOD BLOG For anyone that follows the blog regularly you will know the type of food that I enjoy has a big mediterranean influence, largely because this is the type of food I enjoyed growing up in… Continue Reading →

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