Staying Focused in Work

Staying Focused in Work

Over the years I’ve come to the conclusion that health can be (and is) linked to the quality of work you produce, and your work life in general. I work from home online and I have always had to monitor myself accordingly…because the only boss I have is me!

In this article we will be taking a look at staying focused in work, or more importantly how to stay focused in work.

Do you have trouble staying ‘in the zone’ through your workday?

Are you constantly nipping back and forth to the latest Facebook updates…when you should be filling out a spreadsheet?

Let’s try and get a little more focused in our work life…


How to Stay Focused in Work

ONE: Get Rid of Notifications

Whenever I go into ‘work mode’ I make sure I’ve either turned off the notifications on my phone, or left my phone in another room. I also make sure no notifications can pop up on my PC screen as I work.

Simply put – notifications are a pain in the ass when you’re trying to stay in the zone!

A mate of mine keeps all this social hustle and bustle out of the way all day long, then unwinds by checking out Facebook etc. at the end of the day – kind of like a reward for all the hard work he’s put in!

Try it out – see how notifications can effect your workday!

How to Stay Focused in Work


TWO: Don’t Shy Away From The Hardest Work

What do I mean by this?

Well, many successful entrepreneurs claim that they ALWAYS take on the hardest tasks in their work first.


Well they believe that if you manage to master a tricky work task earlier on, you will then end up with a great sense of accomplishment right at the start of your workday. It’s all about creating positive feelings and momentum for the remainder of the tasks that day.


THREE: Take That Break…Intentionally

If you work in an office environment, or somewhere similar, distractions from your tasks are found all over the place!

But, taking intentional work breaks actually helps boost productivity and focus, and aids employees in reaching their targets and goals.

My breaks are usually made up of some kind of exercise – I find this works best for me and allows me to recharge in a short space of time. Try going for a brisk walk outside for twenty minutes or so, or maybe try your hand at meditation.

In short – whatever break works for you!


FOUR: How Much Sleep Are You Getting?

Over the years, I’ve noticed that I do suffer in my work life if I’m tired. This is something I really didn’t want to notice, as I’m a bit of a night owl at heart!

At the end of the day, the link between a well rested brain and greater mental focus is here to stay…regardless of what us night owls may think! 🙂

I’m not saying you have to jump into bed at eight at night – I’m just saying that a simple seven to eight hours behind you will be key to upping your focus.

How Much Sleep Are You Getting?


FIVE: Organise Your Desk/Workstation

A lot of modern studies seem to point to the fact that our brains are directly influenced by the things in front of us or immediately next to us. If your work area looks like a house that’s just been burgled…then that feeling of complete disorganisation will stay within your brain all throughout the day.

I always think that a messy home is a direct reflection on the people living there – why should a workstation be any different?

Keeping your work area clean and organised takes a short amount of time, but can have a huge impact on keeping your focus intact and taking your productivity a notch higher.


SIX: Can Music Help Work Productivity?

Right, this may not work for everyone, but it certainly does work for some (myself included!). A number of people find that listening to the right kind of music can actually help them with their work production.

Recent research has even gone as far as suggesting that background music has the power to alter the listener’s mood.

I should point out that this music does not include Death Metal, or something in the Metallica genre – Slow tempo music with a positive vibe is the route you want to go!

The research came to the conclusion that background music helps to improve focus, and even blocks out distractions. It has the power to make those tedious work tasks more manageable.

Can Music Help Work Productivity?


SEVEN: Work Management Apps?

Yep, this was a new one on me as well!

Well, we’re all human at the end of the day, and the worries of life sometimes weigh heavily on us – sometimes it’s just impossible to concentrate on work due to outside problems.

If this is the case, there are a handful of mobile apps, and work management software available to get your head in the right place. One such app I tried recently is – give it a click and check it out for yourself!


Staying Focused in Work

I always like to compare my ability to concentrate as a muscle link to my brain – the more I exercise it the stronger this muscle link gets, and the better results I get!

I firmly believe that with a little training, ANYONE can improve their brain to focus better.

Now on to you – how do you stay focused in work?

Do you have any tricks or tips we have not included in this article?

If so we would love to hear from you.

Please leave your thoughts and opinions in the comment section below.


What Foods Aggravate Diverticulitis

What Foods Aggravate Diverticulitis

You may (or may not) have noticed that the site had gone a little bit silent over the last month or so, and I apologise for this. Unfortunately I had an unscheduled hospital visit that completely knocked me off my feet, and it’s taken me a few weeks to feel ‘right’ again!

One ‘plus’ that’s come out of all this – I have a new subject to cover on this site…

Diverticulitis (or more specifically – what foods aggravate diverticulitis?).

It’s not a medical condition I was that clued up about before it hit me, but I certainly know a lot about it now. Talk about pain in the gut area – Wow, this condition takes you out BIG time!

Anyway, if you’re reading this article, you’re 99.9% likely to have experienced this stomach condition, so there’s no point me banging on about how painful it is. Let’s just get into the ‘guts’ of the subject matter (pun intended!).


What is Diverticulitis Disease?

Okay, this nasty little blighter is a rather sensitive disease that targets your digestive tract. It is considered a ‘serious’ medical condition that produces pouches in the lining of your intestine.

These pouches are called diverticula and they get inflamed from time to time – this is where the MASS of pain comes into play (and I MEAN pain!).

More often than not, diverticula occur without really causing any sort of pain, infection or inflammation. This less painful version is known as diverticulosis, a less serious condition than diverticulitis.

Diverticulitis is more common in people over 60, which is a bit of a bummer, considering I’m only 44!

Diverticulitis can lead to:

  • nausea
  • fever
  • severe abdominal pain
  • bloody bowel movements
  • abscess, or an inflamed pocket of tissue
  • fistula

Unfortunately I experienced a handful of these health problems and complications just recently.

Studies show that your diet can effect your diverticulitis, so read on to find out what foods you should be eating with the condition, and what foods you should avoid…

What is Diverticulitis Disease?


What Foods to Avoid With Diverticulitis

The main root causes of diverticulitis are still pretty much a mystery, so there are no known foods that are thought to ease symptoms of the condition. On top of this, the National Institutes of Health have even come out and said that you don’t need to avoid certain food groups if you have diverticulitis.

However, recent research seems to point to the fact that a diet that limits foods that are high in FODMAPs, can be beneficial for sufferers of diverticulitis. FODMAPs stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols – Foods which are known to make IBS worse.

The following are the more common choices that are put into the FODMAPs category:

  • fruits, such as apples, pears, and plums
  • dairy foods, such as milk, yogurt, and ice cream
  • fermented foods, such as sauerkraut or kimchi
  • beans
  • cabbage
  • Brussels sprouts
  • onions and garlic


High Fiber With Diverticulitis

IMPORTANT NOTE: If you are in the middle of a diverticulitis flare up it’s probably best to avoid anything that’s high fiber!

If however, you are not in the middle of a flare up, high fiber foods may be helpful for people with diverticulosis, and could even keep the lingering shadow of diverticulitis at bay.

During a flare up you will want to avoid the following fiber choices:

  • beans and legumes such as navy beans, chickpeas, lentils, and kidney beans
  • whole grains such as brown rice, quinoa, oats, amaranth, spelt, and bulgur
  • vegetables
  • fruits

High Fiber With Diverticulitis


Fatty & High Sugar Foods – NOPE!

If you’re not eating a lot of fiber, and you’re also stuffing yourself with foods high in sugar and fat, you could well be asking for trouble as far as diverticulitis goes (i.e. getting rid of them from your diet may help prevent diverticulitis or reduce its symptoms).

Here is a list of foods you should consider cutting down:

  • red meat
  • refined grains
  • full-fat dairy
  • fried foods


What Foods Aggravate Diverticulitis – Conclusion

A few years back, doctors were still telling Diverticulitis sufferers that they should stay away from nuts, popcorn, and most seeds. At the time, it was thought that these small pieces of food could enter the pockets in your stomach, and cause problems.

However, recent research seems to indicate that there is no evidence linking those foods with increased diverticular issues.

You are also recommended to stay clear of alcohol if you suffer from Diverticulitis…but I’m personally going to decide to ignore this recommendation (each to their own!).

Now it’s over to you – do you have any Diverticulitis issues or information you would like to share with us?

If so, we would love to hear from you.

Please leave your thoughts and opinions in the comment section below.

Dealing With Stress From Work

Dealing With Stress From Work


I consider myself very lucky, in that I am able to choose my place of work every morning, and not have to worry about it (at all)…but it wasn’t always like that.

Yep, I’ve spent time in my youth in what I call ‘the office environment’ – and it still sends shivers down my spine!

When I think back to those years, I now realise that they were the most stressful time of my life, and I really wasn’t cut out for that kind of work life. But, not everyone is as lucky as me – some people HAVE to work in these environments, and do so for many years.

In this article we will be taking a look at some effective options for dealing with stress from work.

Are you sick of the lack of serenity your office space offers you?

Do you feel like quietly screaming your way through you desk job, day after day?

If so, this could be the article for you…


How do You Deal With Stress at Work?

At the end of the day, stress, regardless of its origin, can be the starting point for all types of nasties in our life – mainly emotional and biological issues.

It can be the catalyst for many different types of anxiety and depression, and in some cases it can even be linked to various versions of heart disease. But how many of us are taking action with this stress, and trying to improve our workplace experience?

Not enough of us I’m afraid.

Let’s take a look at a handful of ‘hacks’ that could improve your stress levels when you are stuck in the office…


Are You Getting Enough Sleep?

Are You Getting Enough Sleep?

Getting up in the morning and having a positive outlook on the workday ahead, usually depends on the amount of sleep you’ve managed to fit in the night before. If you’re down the pub every night, smashing Fortnite online or blasting your way through a late night Netflix session…there’s a good chance you’re going to feel pretty shitty the next day in work!

Without enough rest, your performance at work suffers. Mistakes, stupid work decisions and short cuts will be your main form of defence against this tiredness.

You should be looking for at least seven hours sleep a night – try and go to bed at the same (reasonable) time every night.


What Are You Having For Breakfast?

What Are You Having For Breakfast?

Remember what your mum used to tell you as a teenager – your breakfast is the most important meal of the day!

Ironically, it’s also the meal that we as professionals are most likely to skip, opting to wait for an early lunch instead. We are told that eating the correct breakfast, will help us make the correct food choices for the remainder of the day. It will also help us make the correct work decisions.

Your brain runs on glucose, or sugar, and when you first wake up it’s actually pretty low on sugars. So your blood sugar levels are low because you haven’t eaten for a number of hours – feed yourself up and get that brain ticking over in style!


Do You Like Plants?

Do You Like Plants?

Bit of a strange question there, isn’t it?

But seriously – a recent study from the Journal of Environmental Psychology highlights the fact that plants can have a calming office effect and even positively affect one’s attention span.

I’m not 100% sure how all this works, seems pretty spiritual to me, but it’s certainly worth a shout if you’re into that type of thing!


Take A Nice Walk…

Take A Nice Walk...

If the stress of the office starts to feel like it’s overpowering you – simply try a nice walk.

I’ve seen this happen time and time again, when I was living in London. Big groups of office workers would stick together and walk along a local canal as they ate their food/lunch.

You will feel less tense, less stressed and more productive after walking.


Be Prepared (For The Office Dickheads!!!)

Be Prepared (For The Office Dickheads!!!)

To me, this is probably the most important point to take on-board from this article…which is kinda why we left it until last!

It doesn’t matter who you are, or how calm you are – at some point in your career someone in the office or workplace is going to say something you find cruel, personally.

Be prepared and shake it all off!

Easier said than done, I know.

Try your best not to take anything personally, try and let it all slide down you and not effect your overall mood throughout the day.

If someone deals out a solid criticism or a rude comment at work, keep in mind that it’s more about their need to offload the negativity and possibly their bad day than it is about you.


Dealing With Problems at Work

What are your opinions on this subject – do you have any special ‘hacks’ that manage to get you through a busy work day (without killing someone!)?

If you have any thoughts or opinions on this subject, please consider leaving them in the comment section below.

Cutting Down on Drinking Alcohol

Cutting Down on Drinking Alcohol


Okay, before we dive into this article I thought it was only fair to point out that I am no angel – I keep myself healthy through certain fitness (cardio) options, but at times in my life I have enjoyed a drink (or ten!).

If I’m going to publish an article about cutting down on drinking alcohol – I felt it was only right I put all my cards on the table first.

These days I regulate my alcohol quite well, but there were times in the past when things were very different…

Have you recently been concerned about the amount of drink you are throwing down your throat?

Maybe you’ve seen some negative health effects from it?

Maybe you’re getting a little older and the drinking sessions are causing unbearable hangovers?

If the amount of booze that you have been drinking exceeds recommended guidelines, and is in the territory of affecting your health, you may want to try cutting down or moderating your consumption.

Here are a handful of tips that I was introduced to when I first decided to cut back on the beer…


Let’s Cut Back on Drinking Alcohol

If I’m honest with you – I feel that about 80% of us (in countries where alcohol is legal) are smashing through the recommended guidelines for drinking and staying healthy. We’ve all heard of them…but not many of us pay them much attention.

Let’s face it – these guidelines are incredibly low, and I struggle to see how two drinks a night will ravage your health…but then again…I’m not a medical professional (not even close!).

Remember – The key to successfully cutting down is to find something that works for you personally. If only one of the tips below appeals to you, go for just that one!

Let's Cut Back on Drinking Alcohol


No. 1 – Be Realistic – Goals are Hard Enough to Reach!

First things first – set a realistic goal to hit.

Only YOU know yourself well enough to do this part, so grab a pen and paper then note how many drinks you want per day and how many days a week you want to drink.

The thinking behind this?

Writing these sorts of goals down is a surefire way to remind yourself, day after day, that you are serious about cutting back a bit.


No. 2 – Start Counting Your Drinks (Go Figure!)

This is a lot more effective than you first may think – try counting your drinks as you’re going along through the night.

Seriously, it’s surprising how fast this process takes hold of you, and even makes you feel a little guilty (I actually used it last night…and opted to go to bed instead of that extra glass of red wine!).

I wouldn’t really recommend taking a pen and paper out with you, but it is simple enough to record your drinks progress on your smartphone.


No. 3 – Try Pacing Yourself For Once!

Now, I personally found this one a little difficult – when I get that ‘buzz’ off my first couple of drinks the floodgates tend to open…and I’m not exactly a slow drinker!

But, this does work.

I prefer to sip my drink slower than normal, but others have had success with using the ‘one drink per hour’ routine – it’s up to you which one you choose.


No. 4 – Try Nonalcoholic Beverages Between Drinks

This is yet another trick that actually worked pretty well for me, but a night out did end up costing a little bit more than usual (how do they get away with charging those prices for Coke in a bar?).

Simply slip in a nonalcoholic drink between each alcoholic drink (water, juice or soda).

Remember – no matter how much you guzzle in a night, it’s always a good idea to drink plenty of water along with it (if you can!).


No. 5 – Stuff Your Face! 


Yep seriously – eating a bit of grub can actually fan the flames of that alcohol craving, and in my case, it even slows down my drinking on a night out. Bear in mind that this does not work for all drinkers.

A good habit to adopt is to eat at all the normal times, regardless of where you are on your night out.


No. 6 – What Triggers You?

Most, if not all, habits, have some sort of trigger – what triggers you to drink?

If you are used to going out and getting slammed with particular friends, maybe it’s worth avoiding them for a month or two?

Also, try and avoid places that you are comfortable drinking in (that local town where you have spent untold amounts on nights out!).


No. 7 – There’s More To Life Than Alcohol

If alcohol has become a solid part of your life, why not try doing something else for a change?

I took up running every morning, pretty long distances, and I began to like the way it made me feel, and the weight it took off me (I’m very vain!). On top of that – getting up to go for a run AFTER a night on the booze is hard, hard work. In some cases this actually stopped me from opting to go out for a few pints.


Cut Down on Drinking Alcohol

Cut Down on Drinking Alcohol


It’s worth pointing out that if you can’t cut down the amount you drink, and you REALLY want to…you may well have a bit of a problem with the old alcohol. Maybe it’s worth taking a long hard look at yourself and maybe seeking some outside help?

It’s nothing to be ashamed of – it happens to the best of us!

I also feel that the western world is a modern society where we’ve lost the ability to just say ‘no’ and actually mean it for once. How often have you ended up with four drinks inside yourself when you didn’t really plan to drink that night?

How often have you caved in to the mate who preaches “Go on – I’m buying!!!!”.

The key to successfully cutting down your drinking habit, is to find something that works for you. Try these tips and if one doesn’t work, try another until you find one that helps you cut back on your alcohol consumption.

Good luck, and stay healthy! 🙂


Why Do My Legs Ache After Running?

Why Do My Legs Ache After Running


Those of you that are regular to this site will know that I’m a runner – it’s my weapon of choice for cardio and for keeping that dreaded ‘beer belly’ at bay!

I started running in my mid thirties, and I’m now in my forties…unfortunately the wear and tear of running is multiplied on my body these days.

So why do my legs ache after running? Why can’t I run as far as I used to? Why am I in pain ALL DAY LONG after a decent run?

Let’s take a closer look…


Legs Hurt After Running

So I’m a runner – I love the way it feels, I love the way it ploughs into the fatty parts of my body and gets rid of them, and I love the routine and discipline of it.

When I turned 40 I had an arrival I was not planning for in life – my second son. Of course I was over the moon, but I’d already gone through fatherhood with my first son, and I was ‘getting on a bit’ in my eyes.

Anyway, this arrival put itself firmly in the way of my daily exercise, and rightly so, but I’ve struggled to recapture my total fitness ever since.

I never used to ache that much after running – now I’m near enough on my hands and knees crawling around after every run!

It doesn’t stop me from running, but it sure makes the day drag on…and on…

So what happened?

Did I really lose that much of my fitness in that period?

Will I ever get it back?

Why do I ache so much after running these days?

Legs Hurt After Running


Why do I Feel Pain After Exercise?

Okay, the first thing I should point out here is that there is no need to worry about aching ‘whatever’ after exercise – this is completely normal (you’re not a freak – it happens to the best of us!).

In most cases this kind of muscle stiffness or ache is normal, doesn’t last long, and is actually a sign of your improving fitness (famous last words!).

Have you ever heard of delayed onset muscle soreness, or DOMS?

Well this is the kind of ache that most of us will be experiencing after running etc. It can take place when we first start a fitness regime, when we are overtired (and still run) and even when we up the intensity of our training.

This DOMS is behind the ache you/we feel after running.

It’s important to point out that absolutely anyone can be effected by this DOMS – even athletes that have been training for years. I’ve been running near enough full time for about a decade now, and I still get it (more and more frequently the older I’m getting!).


What Can You do About This Pain?

Well unfortunately there is no real cure for this – nothing is proven to be effective 100%.

You can try resting, using ice packs, or even painkillers, but there is no real cure for it.

One of the best ways to prevent DOMS is to start any new activity programme gently and gradually. Allowing the muscle time to adapt to new movements should help minimise soreness.

I tried taking on a professional warming up routine, and I’m still trying to prefect it to this day.

Has it helped me with the pain?

Nope, but I try!

What Can You do About This Pain?


Can You Exercise Through This Pain?

Yeah of course you can – I do it all the time, but it can get a little uncomfortable at times, and the pain can build after each run (picture yourself crawling around the living room trying to get to the kitchen!).

The soreness should go away once your muscles have warmed up…but unfortunately there is a 99.9% chance the pain will return once your muscles have cooled down and you decide to run again!

If you find it too painful to run with this pain, then you should DEFINITELY stop. Maybe think about a bike ride or concentrating on other muscles instead?


Why Do My Legs Ache After Running?

At the end of the day this is nothing more than a type of muscle conditioning, which means your muscles are adapting to the new activity. I have been told (on numerous occasions) that there’ll be less muscle tissue damage and less soreness the more used to the exercise you are.

Unfortunately this doesn’t seem to be the case when age creeps into the equation.

If the pain is too much then stop for a couple of days – there’s no use in ending up like a slug who struggles to get up off the sofa, you’re trying to get fitter after all!

I wish I could say that it isn’t going to get worse the older you get, but that is not my experience with it (so far!).

Have you experienced this kind of ache and pain?

Do you know of any cures?

Please leave your thoughts and opinions in the comment section below.


Motivation to a Healthy Lifestyle

Motivation to a Healthy Lifestyle


I didn’t really know how to start this article, or what layout I should use to get my words across in a way that actually works. Regulars to this site will already know that I DID NOT live  a healthy life through my youth, and unfortunately I took that on into my early thirties

It’s only then, that I found my motivation to a healthy lifestyle – I wanted to change for vain reasons to begin with, but all the reasoning took me to the same destination. I was a young father and I needed to change certain habits, and live a much healthier lifestyle.

So this article will be written in a much more laid back fashion than normal – kinda like I’m having a conversation with you in a pub, or a bar, over a few drinks (okay, okay – not exactly healthy I know…but we all need a drink now and again!).  🙂

I’ll be covering the angles I paid most attention to when I was desperately trying to lose weight and get back to a healthier style of life. These may work for some, yet not for others. Overall I’m hoping people can pick and choose what they want out of the article, and use what is useful to them.


Change to a Healthy Lifestyle – Why?

Change to a Healthy Lifestyle - Why?


So why did I initially want to change to a healthy lifestyle? What were the factors behind me finally waking up and facing the naked truth?


During my youth I was a pretty lucky guy. I come from a ‘tall’ and ‘slim’ family and I never really had to worry about girls etc – I was pretty popular.

This lucky lifestyle went on into my twenties, and eventually into my early thirties…then I noticed a slight change in the waistline of nearly every pair of jeans I had…something had changed.

Well it certainly had changed. All of a sudden the nights out drowning in tanks of beer and the shitty food I loved so much…had caught up with me. Even my face was starting to show signs of weight here and there.

At first I decided to ignore it all, but I was single (yet again) at the time.

Without warning – the boyish good looks were deserting me and I found it more and more difficult to ‘pull’ girls.

There was no sweeping this under the carpet – I had changed for the worse and it was 100% down to the unhealthy lifestyle I had led since the age of 13. There was nobody to blame but myself.

Simply put – if I didn’t want to ‘expand’ any further I need to wise the f##k up!

So it was all down to vanity at the end of the day, but that doesn’t matter – whatever wakes you up to a healthy lifestyle is fine…as long as it does manage to wake you up!


The Path to a Healthy Lifestyle is HARD Work!

The Path to a Healthy Lifestyle is HARD Work!


So how did I first go about this big change – what were the first ‘baby steps’ I took towards changing my life for the better, and getting healthier?

Well to me, it was pretty obvious that the first element I had to tackle was my diet – that should be first for 99.9% of you looking to take on a healthier route in life.

My diet was, and had been, shit.

There’s no way I can beat around the bush here – it had been atrociously shit for a couple of decades, and it had contributed largely to my change in appearance.

So I needed to eat in line with what I like(d) to call a ‘boring diet’. I actually managed to do this with little fuss, and I 100% believe that a large majority of you reading this will experience the same ease of changing diet (if you put your mind to it).

But this was just the start, I had a ‘beer belly’ which had started to spread to other areas of my body…I needed to get rid of this asap.

So now comes the hard part…

I knew I had to take on some form of exercise but I hadn’t really exercised in years – a youth of alcohol, bad food and social drug taking will do that to you!

Anyway, I’m a musician by trade, so I figured that I needed to workout to music. Only one problem though – I couldn’t afford a gym membership.

So I opted to go running every morning, and listen to music on my Mp3 player – it worked…but man was it HARD, HARD WORK!

I ached liked I’d never ached before for the first month…and I had to get up and run on aching limbs the following day(s). It was a complete nightmare to begin with, but the music helped me through (and still does to this day).


Mental Toughness

I felt at this point in the article, it is important to point out that this was not a smooth ride for me. When we first decide to change our lifestyle for the better we are ALL going to lack what is referred to as metal toughness.

At times I had to force myself out of the door to go for a run in the mornings. It didn’t even matter if it was blowing a gale, pissing down with rain or even snowing – I’d drag my sorry ass through the door…into the car…and drive to my special rural running route.

Ignore what 99.9% of these so-called fitness gurus say – we ARE NOT born with mental toughness when it comes to taking on ANY form of lifestyle change. You have to develop this kind of toughness, and it doesn’t necessarily come easily (to most).

I’m not going to sit here and bang on about how I started to run, then my whole world fell into place, and it’s been sweetness and light ever since!

When I first started out with this it was not easy…and I nearly gave it all in after three weeks of exhaustion and aching limbs.

Mental Toughness


Motivation to a Healthy Lifestyle

The main point behind this article was to let everyone that’s new to this, know that there’s a light at the end of the tunnel…and most of us fall at the first hurdle.

I’m NOT a professional motivator…and I’m not even that much of a positive personality.

I just managed to change my lifestyle by persisting with what I started with, regardless of how shitty I felt at the time.

At the end of the day we all design our own motivation…when we hit that initial brick wall and realise things are going to get VERY tough.

Please don’t waste your time listening to these idiots on YouTube, or any other social platform, that preach how easy it is once you’ve got your mind on it etc…

This doesn’t happen in the real world of health and fitness.

If it was easy EVERYONE would be doing it and the planet wouldn’t have a problem with obesity and the diseases linked to it.

If you have recently started out on a healthier lifestyle we would love to hear from you – please leave your story in the comment section below!


Healthy Super Bowl Party Snacks

Healthy Super Bowl Party Snacks


So it’s Super Bowl Sunday…and the boys are on their way round to take in the beer, commercials, and most importantly, snacks. Imagine what their reaction would be to a layout of healthy Super Bowl party snacks?

Not that impressed at a guess!

But please don’t worry – we are not going all out here and banishing the wings and chilli, this is supposed to be a fun day after all. In this article we will be providing a few ‘healthy’ suggestions for your day of football…and we’re DEFINITELY NOT trying to turn anyone vegan! 🙂

Here are four of my own personal favourites for that big sporting occasion…


Snack One: Herb Marinated Chicken Skewers With Harissa

Snack One: Herb Marinated Chicken Skewers With Harissa

Come on – easy-to-assemble chicken skewers…what football fan would turn his/her nose up at these?

After all – football does mean MEAT! 🙂

Simply garnish with rosemary, thyme, oregano, and cumin. Round it all up with a super-spicy harissa sauce. How do we make this sauce?


  • Roasted red peppers
  • Chilli
  • Olive oil
  • Lemon juice
  • And any other spices you feel will take the roof off your mate’s mouth!


Snack Two: Crispy Chickpea Bites

Snack Two: Crispy Chickpea Bites

I actually first tried these little taste-blasters during an F.A. Cup final (soccer/football), but they worked for one big sporting event…so I figured they would definitely work for yet another!

Now, it’s important to point out that this snack ONLY works if you manage to get the chickpeas to that real crispy point – anything less is a complete disaster (in my book anyway!). Check out the process below…

  1. Pre-heat a rimmed baking sheet in an oven at 450°F. Pre-heating the baking sheet ensures the chickpeas crisp as soon as they hit the hot pan.
  2. Use a 15.5 oz. can of chickpeas – open, empty/drain and then rinse. You need to make sure that the peas are as dry as possible because any moisture on their outside will cause them to steam when cooking.
  3. When they are as dry as possible, toss the chickpeas with 1 tablespoon olive oil and ¼ teaspoon each kosher salt and freshly-ground black pepper. Bring the baking sheet out of the oven, fill it with the peas (make sure they are spread out) and then place back in the oven. Cook for about 25 minutes, and make sure you shake the pan holding the baking sheet halfway through.

Snack Three: Popcorn & Marshmallow Treats

Snack Three: Popcorn & Marshmallow Treats

So we’ve done two savory options – time for something a little bit sweet (like me!)  🙂

Popcorn & Marshmallow bars are simple and perfect for your big day of football. All you need to get started is:

  • Two tablespoons of unsalted butter, plus more for the dish
  • Half a cup of popcorn kernels or one 3.5-ounce package plain microwave popcorn
  • One 10-ounce bag of marshmallows

Simply butter up a baking dish, and then prepare (or pop) the popcorn (directions for this differ – check the packaging).

Grab a saucepan, throw in the butter and the marshmallows and gently heat over medium-low heat for about 5 minutes (make sure you stir as you heat).

Fold in the popcorn until coated then press into the prepared dish. Leave to stand for about quarter of an hour then cut up into separate bars (you’ll manage to get about 20 to 24 bars out of it!).


Snack Four: Veggie Buffalo ‘Meatballs’ (With an Awesome Blue Cheese Dip)

Snack Four: Veggie Buffalo 'Meatballs' (With an Awesome Blue Cheese Dip)

Okay – we didn’t want to leave the vegetarians out of the picture, so here we go…

Move aside hot wings, these spicy “meatballs” combine white beans and mushrooms to make a surprisingly tasty veggie snack. Go on – give the meat a day off!

Okay, this one’s not exactly as simple as the three options we’ve covered above, but it is worth it (if you’ve got the time and the talent!). You’ll need:

  • 1 tablespoon vegetable oil
  • 2 garlic cloves
  • 1 celery stalk, coarsely chopped
  • 1 (15-ounce) can white beans, rinsed, drained
  • 4 ounces button mushrooms
  • 1 large egg
  • 1 cup panko (Japanese breadcrumbs)
  • 1 teaspoon kosher salt, divided
  • 5 tablespoons unsalted butter
  • 1/2 cup hot pepper sauce, preferably Frank’s
  • 2 tablespoons pure maple syrup
  • 1/2 cup sour cream
  • 1/4 cup buttermilk
  • 1/4 cup crumbled blue cheese
  • 1/2 teaspoon freshly ground black pepper
  • 2 tablespoons chopped chives, divided

So how do we put all this together?

Set up a rack on the middle shelf of your oven and set to preheat at about 400°F, and cover a rimmed baking sheet with oil.

Mash up the garlic, celery, beans, and mushrooms and pulses in a food processor. Transfer the food processor mix into a large bowl and add egg, panko, and 3/4 tsp. salt – mix it all together.

From here you can begin to roll up ‘meatballs’ by simply using your hands, then place them on the prepared baking sheet. Place in the oven and bake for about half an hour – make sure they are nice and firm (and don’t forget to turn them halfway through the cooking process!).

When the balls are baking, cook butter, hot sauce, and maple syrup in a saucepan until the butter is melted down. Stir well until the  mixture is nice and smooth and set to one side.

Whisk sour cream, buttermilk, blue cheese, pepper, 1 Tbsp. plus 2 tsp. chives, and remaining 1/4 tsp. salt in a medium bowl. Top with remaining 1 tsp. chives.

When the ‘meatballs’ are ready, transfer them into a suitable bowl and cover with the hot sauce mixture you prepared. Serve with the dip.


Healthy Super Bowl Party Snacks

So there we have it – four awesome and healthy snacks for your Super Bowl celebration!

If you have any questions about the recipes we have covered above, or you have any options you would like to add to this list, please feel free to use the comment section below.

The Fat Diminisher System is the complete game changer for men and women when it comes to losing weight – Find out more about this revolutionary product HERE

A Diet Plan to Lose Weight in 3 Weeks

A Diet Plan to Lose Weight in 3 Weeks


Are you looking to lose some weight in the healthiest way possible, and in the shortest amount of time?

Is there a holiday coming up that requires a beach-friendly body?

Do you need to fit into that favourite old dress for a function?

Are you just sick and tired of that beer belly folding it’s way sleepily over your belt loops?

In this article we will be covering a product named The 3 Week Diet – a diet plan to lose weight in 3 weeks!

This product has achieved an amazing amount of popularity in a short amount of time. The program was only developed back in 2015 and it has changed the lives and body shapes of thousands of happy users.


Let’s take a closer look…



3 Week Diet Workout PlanProduct: The 3 Week Diet

Subject: 3 Week Diet Workout Plan


Owner: Brian Flatt

Price: $47

Money-Back Guarantee: Yes

Refund Policy: 60 Days

Our Rating: 9 out of 10


The majority of people who begin diet plans and weight loss programs are simply unable to achieve their desired goal due to one reason – they want to see results…and they want to see them FAST!

This means that more often than not, people give up before they see the results they want.

Diets that are set up to decrease your weight by a couple of pounds every week are all good and well – but most people need to see more drastic results in the same time scale (it’s human nature!).

Enter The 3 Week Diet – A plan that not only teaches you what to do for 21 days to lose the weight, but also tells you what to do following the 21 days of the diet so that you can maintain your new slim build.

In this 3 Week Diet review I will discuss how well it works, the features it offers, some minor drawbacks with it, and where to get the best deal when you buy it online.

By the end of this review, you should have a good idea as to whether The 3 Week Diet is the right choice of health and weight loss option for you.


The Best Way to Lose Weight in 3 Weeks

The Best Way to Lose Weight in 3 Weeks


So how does The 3 Week Diet system work?

As you can see from the image above – this system is made up of four manuals, each working on a specific aspect of the regime that is required in order achieve the proposed results.

The first manual is a basic explanation and introduction to the diet/system. It tells you how the process is going to work for you and discusses the science behind the diet. It also delves into the information regarding nutrition and other background necessities.

The second manual goes into all the details surrounding the diet. Here the information will help you calculate your body fat and then provide you with directions specially tailored to your body type.

The third manual then concentrates on a workout program that you can use to increase the effects of the overall diet system. Each workout will last no more than 20 minutes and needs to be completed at least 3 times a week.

The fourth manual provides critical diet information on the correct mindset – probably the most important factor involved in a successful weight loss program.

It is jam-packed full of tips and guidance to help you to stay motivated and focused on your weight loss goal.


The Man Behind The System – Brian Flatt


The Man Behind The System - Brian Flatt


Brian Flatt, the guy who put together The 3 Week Diet, has been a prominent figure in the diet and fitness industry since 1999. He is a certified personal trainer and a certified sports nutritionist.

His career started in Southern California where he became a successful and well known personal trainer. He then moved on to become a weight loss coach and nutritionist. He now works mainly at his own personal training facility named R.E.V. Fitness.

He developed The 3 Week Diet plan over a several year period – using the techniques he had seen the most success with his clients.


Fastest Way to Lose Weight in 3 Weeks

What Will You Gain From This Diet System?

The system claims that you CAN lose up to 23 pounds in the 21 day period of the diet – is this really possible?

Well yes, it certainly is…but it does depend upon the individual taking the challenge on!

You can lose 23 pounds…but you may well lose less than that though; maybe 12 pounds, maybe 6 pounds. The key thing to take away here is that if you follow the system – you WILL lose an amount of weight. But again, you do have to stick to the program if you really want to see results. 


Fastest Way to Lose Weight in 3 Weeks


As well as losing weight, The 3 Week Diet will also give you the ingredients for the correct mindset for weight loss. The motivational guide really is just that: motivational…

The main reason for diets failing is the individuals involved not having the correct mindset. This system does an excellent job of giving you a positive mindset and even manages to get you excited about the upcoming weight loss journey.

Another overlooked benefit of the system is how it will make you feel – you will feel pretty awesome!

You may not lose the total 23 pounds, but you will lose some weight, and for once you will experience a healthy lifestyle. Nourishing your body with the right foods and being active always make you feel better, leading to more energy and a positive outlook on life.


The Good & The Bad


  • The diet system offers you the possibility of seeing drastic weight loss within a matter of weeks
  • You will learn and experience health benefits that extend beyond weight loss
  • The motivation side of the diet is pretty much second to none – which is a HUGE help in creating the right mindset for successful weight loss
  • The system is affordable when compared to other top weight loss options out there
  • I personally found the information and the education extremely easy to follow, with a step-by-step format
  • The whole package comes with a handy money back guarantee. If you don’t get the results you are looking for – you can simply claim a refund on the product!


  • This diet plan is not meant for people with certain health issues, Diabetes and high blood pressure in particular. Always check with your doctor if you have any worries about taking on a weight loss program
  • Throughout the education, I didn’t come across any REAL solid proof of the type of scientific information the diet was based on. The ‘science’ Brian Flatt offers has to be taken on face value (we basically have to take his word for it!).



For the low price ($47) and the 60 days money back guarantee this really is a no-brainer. If you are willing to put in the work and follow the advice Brian Flatt has put together for you, I am almost 100% positive you’ll be happy with the results you get.

Overall, the 3 Week Diet program appears to be a revolutionary weight loss program in a timely fashion. If you are looking hard for a program to help you lose weight quickly and keep it off, then I would absolutely recommend the 3 Week Diet to you. Remember though, the significance of your results ultimately comes down to how badly you want to lose the weight!

With the help of Brian’s education you will be able to totally transform your body shape and lose weight quickly and easily. This is one of the most effective programs out there and it will offer you results very fast…



We hope you enjoyed our article on a diet plan to lose weight in 3 weeks, and The 3 Week Diet system. If you have any questions about the product or want to leave your own personal review, please leave a comment in the section below.



Natural Ways to Look Younger Than Your Age

Natural Ways to Look Younger Than Your Age


Well – we all have to go through it…yet some handle it a lot better than others…

Growing old.

Do you remember that moment where you caught a quick glimpse of yourself and realised…I’m looking old?

It ain’t the best of feelings, is it?

It can show it’s (unwelcome) face through a number of avenues – maybe you caught a glimpse of a double chin, a couple of wrinkles on the forehead that seemed to come from nowhere…maybe that beer belly has finally developed a mind of it’s own?

At some point in time…we all realise that our youth is now firmly behind us.

In this article we will be taking a look at a few natural ways to look younger than your age that are provided in a guide named Old School New Body. This guide is essentially targeting more seasoned adults – particularly ages 40 and above.


Let’s take a closer look…


Look Ten Years Younger Naturally


Look Ten Years Younger NaturallyProduct: Old School New Body

Subject: Look Ten Years Younger Naturally


Price: $20.00

Money-Back Guarantee: Yes

Refund Policy: 60 Days

Our Rating: 9 out of 10


Old School New Body is a effective health and fitness guide that has been put together by a couple who are now in their 50’s – Steve and Becky Holman. It takes the reader through a safe process of getting their body into shape while at the same time, reversing their ageing process.

The product itself is made up of step-by-step guides that will not only help you reduce fat content in your body substantially, but will also help you look a whole lot younger than you did before.

In this Old School New Body review I will discuss how well it works, the features it offers, some minor drawbacks with it, and where to get the best deal when you buy it online.

By the end of this review, you should have a good idea as to whether the Old School New Body system is the right choice of health and weight loss option for you.


Tips to Look Younger Than Your Age

Tips to Look Younger Than Your Age


Okay, first things first…

Who are the authors of this product and why should we spend our time listening to them?

Well, Steve Holman has been the chief editor at Iron Man, a leading fitness magazine in the US for 25 years. He has also published over 20 books on health and fitness and is regarded as an expert in muscle development and fat burning techniques.

His wife, Becky Holman, is actually one of the most famous success stories of the method Steve uses within the Old School New Body product. She got fed up with her body shape in her mid 40’s and decided to take on her husband’s methods and change her lifestyle…

The girl nailed it!!!


What is Steve’s Method?

The Old School New Body System


Okay, Steve’s program core functionality is based on the F4X Protocol.

What is the F4X Protocol? (I hear you ask)

Well, this is a specialised health and fitness protocol that was created by over 35 legendary fitness trainers, and works for both men and women. The protocol is divided into three main categories to suit the weight loss and muscle development needs of varying individuals.

Here are the three main categories:

  • The F4X Lean: This part of the system has been put together for people who are quite out of shape, and are maybe lacking in gym experience. The training part of this section is made up of 4 exercises that take about 30 minutes to complete (you are advised to carry out these sessions three times a week). You can use this workout indefinitely.
  • The F4X Shape: If you want to up the intensity, and have a lot more time on your hands – this is the perfect workout section for you! The workouts themselves need to be completed at least three times a week and each session lasts an hour. 
  • The F4X Building Stage: This is the most intense choice aimed at people who are super-serious about buffing up their body (bodybuilders), and are experienced in gym sessions. Workouts are still able to be completed in less than a hour but it is done 4 times a week.


The Good & The Bad




  • The workout plans are extremely quick and efficient. The most popular choices, Lean & Shape, only take 30 and 45 minutes to complete.
  • You can get and keep some good results using just 4 exercises, indefinitely!
  • The workouts are actually good for people of all ages – not just the older generation. They are extremely kind to your joints as well (no pain!).
  • The product contains an excellent nutrition plan which is well laid out and should work for everyone.
  • The system comes with a 100% money back guarantee.
  • It’s a proven anti-ageing fitness program which gives you instant results.




  • The program is great at giving instant results, but if you want long lasting results you are going to have to show a bit of commitment.
  • There are ‘interviews’ included with the product…but these are a little long winded and pointless (in my humble opinion).


Our Final Take on The Old School New Body System

Well, first of all, it’s important to point out that F4X Workout system in Old School New Body is not meant to be a weight loss ‘magic bullet’. Instead, it is scientifically formulated by Holman to slow down the ageing process and get you a fit and healthy figure.

You are going to have to remain committed to the workouts taught and remain motivated throughout the course of the program (which is easier said than done in most cases!).

But…For the low price ($20) and the 60 days money back guarantee this really is a no-brainer. If you are willing to put in the work and follow the advice Steve Holman has put together for you, I am almost 100% positive you’ll be happy with the results you get.

With the help of Steve’s advice you will be able to totally transform your body shape and lose weight quickly and easily. This is one of the most effective programs out there and it will offer you results very fast…



We hope you enjoyed our article on natural ways to look younger than your age, and the Old School New Body system. If you have any questions about the product or want to leave your own personal review, please leave a comment in the section below.



How to Change Eating Habits to Lose Weight

How to Change Eating Habits to Lose Weight

So you’ve got to that point in life where you feel that you need to lose weight – It doesn’t matter what the reason is for this, you just KNOW you need to dig into that fat and shape up a bit!

If you’re anything like me, your first thoughts probably relate to cutting those calories, or putting less food on your plate…even going as far as substituting some foods with healthier alternatives and cutting out some options completely.

This is a very reasonable thought process, and a good one to start off with, but…

What if I told you that certain well known healthy food options are actually doing your body more harm than good in the long run?


I was too!

Not only are these foods unhealthier than you realised…they may actually ruin your overall weight loss efforts!

So, if you are looking for advice on how to change eating habits to lose weight with the RIGHT types of food…there is an excellent guide to help you along the way…


what are good eating habits



Changing Your Eating HabitsProduct: The Fat Burning Kitchen eBook

Subject: How To Change Eating Habits To Lose Weight


Price: $10

Money-Back Guarantee: Yes

Refund Policy: 60 Days

Our Rating: 9 out of 10


Mike Geary’s eBook exposes a large amount of the foods you always thought were good for losing weight, but are actually contradicting your weight loss goals. It provides you with the true principals of fat loss and teaches you a host of new tips and tricks that you can implement into your current diet (if you are already on one!).

In this Fat Burning Kitchen review I will discuss how well it works, the features it offers, some minor drawbacks with it, and where to get the best deal when you buy it online.

By the end of this review, you should have a good idea as to whether the Fat Burning Kitchen system is the right choice of weight loss option for you.


Mike Geary – Changing Your Eating Habits

So who is this Mike Geary dude, and why should you be listening to the information he’s put out there?

Well, he’s actually been in the health and fitness industry now for just over two decades. He’s a renowned certified personal trainer, nutrition adviser, and he’s released numerous books on fitness.

He’s also a regular writer for popular magazines Oxygen and Muscle & Fitness.


good eating habits for children


Good Eating Habits to Lose Weight

So, what’s inside the box?

This extremely popular eBook has been put together to provide its readers with a proper step by step guide on changing eating habits to lose weight.

It lets the reader know about the most ‘dangerous’ foods in their current diet, then suggests a selection of options to replace these foods with. These replacement food options usually consist of foods with high fat burning potential, along with a variety of healthy fruits and vegetables.

Readers are also taught how to evaluate numerous foods on a nutritional level, so there is no confusion when it comes to so–called ‘healthy choices’ being dangerous to your diet.

The book also goes one step further in educating the reader in the newly discovered scientific facts behind the reasons why these specific ‘bad choices’ ruin diets.

On a personal level, I was really shocked by the chapter that covered the consumption of whole wheat. Did you know that whole wheat is linked to Alzheimer’s, cancer, and various types of diabetes?

The book also covers actionable steps to slim down and lose weight permanently, and efficiently. You will be taught how to activate your body’s own personal fat eradicating hormones, increase your metabolism, and even repair your digestive system.


The Fat Burning Kitchen – A Two Phase System

The Fat Burning Kitchen eBook is 123 pages long, and to make things simple, it is split up into two easy to follow phases.

Phase One concentrates on educating you about harmful ‘healthy options’ out there and why they are bad for you (this was the most shocking part of the book for me!).

Let’s take a closer look at the chapters involved in this first phase of the book…


1. Foods Made with Refined Flour and Corn Products

2. Food & Drinks Containing High Fructose Corn Syrup

3. Margarine, Vegetable Oils, Trans Fats, Crisco

4. Artificial Sweeteners – Splenda, NutraSweet, Saccharin

5. Commercial Pasteurized Dairy

6. Commercially Raised Meats; Farm-Raised Fish

7. Soy milk, Tofu, TVP

8. Sports/Energy Drinks

9. Energy Bars

10. Processed Foods, Weight-loss Meals, Diet Snacks, and Diet Desserts


change eating habits lose weight


The second phase of The Fat Burning Kitchen eBook concentrates on the correct foods for health and weight loss – the foods you should be using to replace the crappy options highlighted in Phase One!!!

These foods are the best choice for making your body as fit and healthy as possible, while at the same time, enabling you to lose as much weight as possible.

Let’s take a look at the chapters involved in the second phase of The Fat Burning Kitchen…


11. High Quality – Protein-Grass Fed Beef or Bison, Wild-Caught Fish, Free-Range Chicken, Whole (Free-Range) Eggs

12. Raw Dairy Milk and Cheese

13. Grass-Fed Dairy Butter, Coconut Oil, Lard

14. Nuts-Almonds, Pecans, Walnuts, Pistachios, Brazil Nuts, Cashews, Macadamia Nuts

15. Avocados

16. Organic Berries

17. Organic Dark Green Leafy Vegetables

18. Healthy Sweeteners: Real Maple Syrup, Raw Honey, Stevia

19. Healthy Real Food Energy Bars

20. Dark Chocolate

21. Herb Teas

22. Items to Keep in Your Kitchen

23. The Transformation Has Begun


The Good & The Bad



  • A pretty easy read. I’ve lost track of the amount of times I’ve opened a health and fitness book only to be smothered in a sea of jargon almost instantly. This eBook is penned in a very easy to understand manner.
  • This eBook is written by someone (Mike Geary) who actually practices what they preach and are literally well known for doing so.
  • The book goes to great pains to make sure it prepares you for those ‘down days’ and to help you control your hunger cravings. Diets and health systems are not easy, and we’re only human at the end of the day. We ALL have moments of weakness from time to time!
  • The book doesn’t just concentrate on general weight loss, it also offers numerous tips for overall health improvements.
  • Mike Geary has also included a set of training exercises in the book. Along with healthy eating tips, readers are provided with various fat burning exercises as well.
  • If you’re anything like me, you hate being confronted with a sea of black text to learn from! Thankfully, Geary has opted to include a wide selection of video tutorials that further dive into nutrition.
  • 60 Day Refund Guarantee. You get to try the program out for a full 60 days…and if it’s not for you…simply grab a refund before the time limit is up (you have nothing to lose!!!).




  • It only comes in digital format, so for those of you that like a book in your hands…you’ll have to hit up your printer!
  • Some people may find it all too much when they realise that most of their diet is made up of these bad health choices.


Our Final Take on The Fat Burning Kitchen

For the low price ($10) and the 60 days money back guarantee this really is a no-brainer. If you are willing to put in the work and follow the advice in Mike Geary’s Fat Burning Kitchen, I am almost 100% positive you’ll be happy with the results you get.

When I was reviewing the system, I was more than impressed by the effort that had gone into it’s construction, and the amount of times it managed to surprise me. I had NO IDEA about the wrong ‘healthy choices’ I had been consuming over the years.

With the help of the Mike’s advice you will be able to totally transform your diet and lose weight quickly and easily. This is one of the most effective programs out there and it will offer you results very fast…

We hope you enjoyed our article on how to change eating habits to lose weight, and The Fat Burning Kitchen eBook. If you have any questions about the system or want to leave your own personal review, please leave a comment in the section below.